Featured Image – Throwback to March … Hilton and Norm at CrossFit Algoa Summerstrand on some Cleans!!

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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ONLINE WHITEBOARD/COACHING – 011020

 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app.

 

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

 

ENJOY:)

 

 

RX’ED, LITE and HOME WODS

 

Foam Roll/Trigger/Warm-up/Mobilise/Activate

 

1) Hang Squat Clean Plus 2 Front Squats – E90sOn90s 6 Rnds (9 min) (Climb to Max Day)

 

Score = Load

 

Home-Based sub:

Hang Squat Clean Plus 2 Front Squats – RM E2ndMon2ndM 5 Rnds (10 min) (Max Total Loading)

 

Score = sum of Load x Reps

NB – Light BB or Single Implement RM on each arm each Rnd

 

CFA LITE Options:

Keep loading at a level so that great technique is maintained

 

then…

 

2) CrossFit HQ WOD 200923 / 170605

Complete the 21-15-9 reps for time of:

Dumbbell Hang Squat Cleans

HSPU

 

TC – 12 min

 

Score = Time/TC plus 1 sec/rep missed

 

Equip:

♀ 35-lb. (15kgx2) DBs ♂ 50-lb. (22.5kgx2) DBs

OR use KB’s OR Wall Ball/Sandbag

 

CFA LITE Options:

Try use an odd object i.e. Back Pack over DB/KB/Light BB Home-Based sub Below!

2 x DB or KB OR Double Load and use 1 implement!

Int1 – 22.5/15kg; 18-12-6 HSPU

Int2 – 20/15kg; 1/2 Abm

Int3 – 16/12kg; 2/3 Abm

Beg1 – 15/10kg; PPU (61/51cm)

Beg2 – 12/8kg; PPU (51cm/Flr)

Beg3 – 8/5kg; PPU (Flr/Kns)

 

USA Equivalents – CFA LITE Options:

Try use an odd object i.e. Back Pack over DB/KB/Light BB Home-Based sub Below!

2 x DB or KB OR Double Load and use 1 implement!

Int1 – 50/35lb; 18-12-6 HSPU

Int2 – 50/35lb; 1/2 Abm

Int3 – 45/25lb; 2/3 Abm

Beg1 – 35/25lb; PPU (61/51cm)

Beg2 – 25/20lb; PPU (51cm/Flr)

Beg3 – 15/10lb; PPU (Flr/Kns)

 

EXTRAS WOD

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

 

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on info@algoacrossfit.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and 5th in 2019. He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

 

Cool-down/Trigger Ball/Foam Roll/Stretch