Featured Image – Rob cycling some Hang Power Cleans at a rapid pace!!

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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).

 

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

 

ONLINE WHITEBOARD/COACHING – 131020

 

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

 

1) Practice the following:

Deadlift / Hang Power Clean / Power Clean / Front Squat

 

Score = For Quality

 

then…

 

2) T/Challenge and Gains Challenge – Test 2…

 

Open Workout 12.1 Reebok CrossFit Games – Complete as many reps as possible in 7 minutes of:

 

Burpees (Target 15.24 cm – 6 inches)

 

Score = Total Reps

 

Description:

This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

 

CFA LITE Options:

Rx to B1 – Same

B2 and B3 – No target (bring feet together and clap overhead)

 

then…

 

3) TNG Power Clean 3 – EMOM for 10 min (start 60% 1RM, Climb to Max Day)

No dropping, even the last rep!

 

Score = Max Load

 

CFA HOME-BASED:

Power Clean RM – E2ndMon2ndM for 5 Rnds (10 min) (Max Total Load for Day)

 

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

 

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