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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).

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ONLINE WHITEBOARD/COACHING – 221020

 

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) Front Squat 2 – E2ndMon2ndM for 12 min (6 Rnds) (>85% 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) Complete 3 Rnds of the following FT:

21 KB Swing (24kg/16kg)

21 Strict Dips (Ring/Bar/Bench)

21 HS Walk

 

TC – 14 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

Sub – KBS or DB Swing

Int1 – 18 S-RD, 18m HSW

Int2 – 16 S-RD, 16m HSW

Int3 – 18 S-RD (B/P), 20/12kg, 14m HSW/5WW

Beg1 – 21 S-RD (P/G) or J-up lower dwn,  16/10kg, 5 Half WW

Beg2 – 21 SP-Dips (str), 12/8kg, 21m BW (str)

TC/Beg3 – 21 SP-Dips (bnt), 8/5kg, 21m BW (bnt)

 

USA Equivalents – CFA LITE Options:

Sub – KBS or DB Swing (52/35lb or 55/35lb)

Int1 – 18 S-RD, 18m HSW

Int2 – 16 S-RD, 16m HSW

Int3 – 18 S-RD (B/P), 44/26lb, 14m HSW/5WW

Beg1 – 21 S-RD (P/G) or J-up lower dwn, 35/22lb, 5 Half WW

Beg2 – 21 SP-Dips (str), 26/17lb, 21m BW (str)

Beg3 – 21 SP-Dips (bnt), 17/11lb, 21m BW (bnt)

 

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