Featured Image – Leshae, Bonni, Jemima and Carla on a fun couplet of DB Squat Cleans and Handstand Push-ups, or the scaled equivalent! 

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 – 051020

 

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, LITE and HOME WOD

 

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

 

1) Bar/PVC Drills:

a) Deadlift, Hang Power Clean, Front Squat

 

b) Front Squat 2 – E2ndMon2ndM for 10 min (5 Rnds) (>75% 1RM)

 

Score = Load

 

CFA Home Based:

Front Squat RM – E2ndMon2ndM for 5 Rnds (10 min) (Max Total Load for Day)

 

Score = Sum of Load x Reps

 

CFA LITE OPTIONS:

Keep loading to a level at which great form can be maintained!

TC Group/or if you have not been squatting much, keep the weight light

TC Group – from floor (DL, HPC, 2 FS)

 

then…

 

2) AMRAP the following for 9 min:

9 Front Squats (60/40kg)

9 BB Facing Burpees

 

Score = Total Reps

 

CFA LITE Options:

RX sub – DB/KB/BP – 12 Reps on 25kg/15kg

RX BBF Bp – 2 Ft takeoff, any landing

Int1 – 55/36kg; 22.5/15kg

Int2 – 53/34kg; 22.5/15kg

Int3 – 50/32kg; 20/12kg

Beg1 – 45/30kg; 15/10kg; BBF Bp SO

Beg2 – 35/22kg; 12/8kg; BBF Bp SO

Beg3 – 25/17kg; 8/5kg; BBF Bp SO

TC – PVC or 10/6kg (DB/Bar)

 

CFA LITE Options – USA Equivalents

RX sub – DB/KB/BP – 21-18-15 Reps on 55/35lb

RX BBF Bp – 2 Ft takeoff, any landing

Int1 – 120/80lb; 50/35lb

Int2 – 115/75lb; 50/35lb

Int3 – 110/70lb; 45/25lb

Beg1 – 100/65lb; 35/20lb; BBF Bp SO

Beg2 – 75/50lb; 20/25lb; BBF Bp SO

Beg3 – 55/35lb; 15/10lb; BBF Bp SO

 

Sub’s –

Shoulders

Front Squat – Fine or Safety Bar Back Squat

BBF Burpees – Straight Arm Burpees

 

Back –

Front Squat – Fine (light) or Hip Thrusters

BBF Burpees – Straight Arm Burpees

 

Knees –

Front Squat – Fine (light/partial) or Hip Thrusters

BBF Burpees – Straight Arm Burpees

 

EXTRAS

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