Featured Image – Bonni on some Piked Worm Walks!
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 – 081020
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) Bar/PVC Drills:
a) Review – Deadlift, Hang Power Clean, Front Squat
b) Bar Front Rack to Rear Rack, Rear Rack Push Press, OHS
c) OHS 3 – E90sOn90s for 9 min (6 Rnds) (>75% 1RM)
Score = Load
CFA Home Based:
OHS RM – E2ndMon2ndM for 5 Rnds (10 min) (Max Total Load for Day)
Score = Sum of Load x Reps
NB – Single Arm – RM Non-dominant then same/similar reps on Dominant
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
then…
2) Complete the following FT:
27-21-15 OHS (50kg/32kg)
27-21-15 Strict HSPU
TC – 15 min
Score = Time/TC plus 1 sec/rep missed
CFA LITE Options:
RX – BB 50/32kg or Single-arm BOR (DB/KB/B-Pack) or light BB 33-27-21 reps on OHS 25/15kg
Int1 – 45/30kg; 22.5/15kg; 21-15-9 HSPU
Int2 – 40/25kg; 20/15kg; 1/2 Abm
Int3 – 35/20kg; 16/12kg; 2/3 Abm
Beg1 – 30/15kg; 15/10kg; PPU (61/51cm)
Beg2 – 20/12kg; 12/8kg; PPU (51cm/Flr)
Beg3 – 15/8kg; 8/5kg; PPU (Flr/Kns)
TC (untrained) – 21-15-9, PVC (PPU Kns)
CFA LITE Options – USA Equivalents:
Rx – (BB) 110/75lb; Single-arm BOR (DB/KB/B-Pack) or light BB 33-27-21 reps on OHS 55/35lb
Int1 – 100/65lb; 50/35lb; 21-15-9 HSPU
Int2 – 90/55lb; 50/35lb; 1/2 Abm
Int3 – 75/45lb; 45/25lb; 2/3 Abm
Beg1 – 65/35lb; 35/25lb; PPU (24/20 Inch)
Beg2 – 45/25lb; 25/20lb; PPU (20 Inch/Flr)
Beg3 – 35/20lb; 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
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