Featured Video – Never Give In – 2020 Reebok CrossFit Games (Video courtesy of CrossFit, Inc.)
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 firstname.lastname@example.org / 0845086893 (Kids) / 0784517637 (adults).
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ONLINE WHITEBOARD/COACHING – 161020
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)
RX, LITE and HOME WOD
1) NB T/Challenge Members who missed Test 1/2/3 must please complete today!
1) Front Squat 3 – E2ndMon2ndM for 10 min (5 Rnds) (>80% 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)
2) Complete 5 Rnds of the following with a BB (60/40kg):
12 Power Cleans
9 Push Jerks
TC – 15 min
Score = Time/TC plus 1 sec/rep missed
CFA LITE Options:
RX sub – DB/KB/BP/Light BB – 15-12-9 Reps on 25kg/15kg
Int1 – 55/36kg; 22.5/15kg
Int2 – 53/34kg; 22.5/15kg
Int3 – 50/32kg; 20/12kg
Beg1 – 45/30kg; 15/10kg
Beg2 – 35/22kg; 12/8kg
Beg3 – 25/17kg; 8/5kg
CFA LITE Options – USA Equivalents:
RX BB 135/90lb
RX sub – DB/KB/BP/Light BB – 15-12-9 Reps on 55/35lb
Int1 – 120/80lb; 50/35lb
Int2 – 115/75lb; 50/35lb
Int3 – 110/70lb; 45/25lb
Beg1 – 100/65lb; 35/20lb
Beg2 – 75/50lb; 20/25lb
Beg3 – 55/35lb; 15/10lb
Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on email@example.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