Featured Video – The 2020 CrossFit Games are here… remember to catch all the action this weekend at games.crossfit.com (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 info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

 

ONLINE WHITEBOARD/COACHING – 241020

 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/What’s App and Email.

 

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) Clean (squat) and Jerk (push) 1 – EMOM for 12 min (start at 70% 1RM, Climb to a Max Day)

 

Score = Load

 

Home-based – Clean (squat) and Jerk (push) RM – E2ndMon2ndM for 12 min (For Max Total Loading)

 

Score = Total Loading (Sum of Reps x Respective Load)

 

CFA LITE Options:

Beg2/3 – Power Clean plus Front Squat allowed and Push Press allowed instead of Push Jerk

Keep loading so that great form is maintained!

 

then…

 

2) Complete the Benchmark – “Grace” – 30 Clean (any) and Jerks (any) (61kg/43kg) – FT

 

TC = 10 min

 

Score = Time/TC plus 1 sec/rep missed

 

NB – Any Clean, any Jerk allowed

 

CFA LITE Variations:

Int1/2: Same

Int3: 52kg/36kg

Beg1: 40kg/28kg

Beg2:  30kg/20kg

TC/Beg3: 20kg/12kg

 

USA Equivalents – CFA LITE Options:

Int1/2: Same

Int3: 115/80lb

Beg1: 90/60lb

Beg2:  65/45kg

TC/Beg3: 45/25lb

 

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