Featured Image – Last day of hard training this week… get some recovery and mobility work in like @Schmolly.CrossFitAlgoaMascot over the weekend!!

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

 

ONLINE WHITEBOARD/COACHING – 101020

 

Please find the Whiteboard Explanation and Coaching for today’s workout below…

 

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

 

1)

a) Bar/PVC Drills: Deadlift, Hang Power Clean

 

b) Hang Power Clean 2 – EMOM 10 min (Start 60% 1RM, Build to Max Day)

 

Score = Load

 

Home-Based sub:

Hang Power Clean – 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) Complete 3 Rnds of the following FT:

21 Strict Ring Dips

15 Hang Power Cleans (75kg/52kg)

600 m Run

 

TC – 15 min

 

CFA LITE Options:

RX – Single-arm (DB/KB/B-Pack) or light BB 29 reps on OHS 25/15kg

Int1 – 70/50kg; 22.5/15kg; 18 SD

Int2 – 60/40kg; 20/15kg; 15 SD

Int3 – 50/32kg; 16/12kg; 21 SD (R/B) or 15 Jumpup, lower dwn

Beg1 – 40/25kg; 15/10kg; 21 SD (B/P) or 12 Jumpup, lower dwn

Beg2 – 30/20kg; 12/8kg; SPD (str) or Chair Dips (Str)

TC/Beg3 – 25/15kg; 8/5kg; 400m

 

USA Equivalents – CFA LITE Options:

RX – BB 165/115lb; Single-arm (DB/KB/B-Pack) or light BB 29 reps on OHS 55/35lb

Int1 – 155/110lb; 50/35lb; 18 SD

Int2 – 135/90lb; 50/35lb; 15 SD

Int3 – 110/70lb; 45/25lb; 21 SD (R/B) or 15 Jumpup, lower dwn

Beg1 – 90/55lb; 35/25lb; 21 SD (B/P) or 12 Jumpup, lower dwn

Beg2 – 65/45lb; 25/20lb; SPD (str) or Chair Dips (Str)

Beg3 – 55/35lb; 15/10lb; SPD (bnt) or Chair Dips (Bnt)

 

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 6th 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