Featured Image – Congratulations to the 2020 Reebok CrossFit Games Podium finishers and the Top 5 finalists!! Images and facts reposted from @CrossFitGames Instagram…
Women:
- @tiaclair1 (Australia) 1025 – @thecrossfitmayhem
- @katrintanja (Iceland) 665 – @cfne
- @karipearcecrossfit (USA) 585 – @dynamixfitness.nyc
- @hayleyadamssss (USA) 560 – @thecrossfitmayhem
- @brookewellss (USA) 525 – @ttownfitness
Men:
- @mathewfras (USA) 1150 – @thecrossfitmayhem
- @samuelkwant (USA) 605 – @mallardfitness
- @justin_medeiros34 (USA) 560 – @cffortvancouver
- @nohlson (USA) 540 – @peak360fitness
- @adlerjeff (USA) 505 – @crossfitwonderland
(Image 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).
#Lockdown #Covid_19 #Corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth
Foam Roll/Trigger/Warm-up/Mobilise/Activate
ONLINE WHITEBOARD/COACHING – 271020
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:)
Workout Image – Today’s workout – 2020 CrossFit Games Event – RELOAD (Image courtesy of CrossFit, Inc.)
RX’ED, LITE and HOME WODS
1) Practice/Drill:
SDHP
B-Mup/Pull-ups/RR and Dips/Push-ups
Power Clean
STOH
Score = For Quality
then…
2) 2020 Reebok CrossFit Games https://games.crossfit.com/workouts/games/2020
2007 Reload – For time:
1,500-meter row
Then, 5 rounds of:
10 bar muscle-ups
7 shoulder-to-overheads (106kg/65kg)
TC – 25 min
Score = Time/TC plus 1 sec/rep missed
CFA LITE Options:
DB/KB/BP/Light BB Home-Based sub Below!
Row Sub SDHP Rx – 150 reps 20/12kg KB or 20/15kg BB (SDHP uses KB/DB load for subs)
RX – BOR BB 61/38kg or Single-arm BOR (DB/KB/B-Pack) or light BB 15 reps on PJ 25/15kg and 36 Reps on BOR
If doing BOR – you must also do the push-ups/dips
Int1 – 7 B-MU/BOR 45/30kg; 22.5/15kg; PP (90/58kg)
Int2 – 7 B-MU (R/B) or Jump B-MU (Bar @ Chin)/BOR 40/25kg; 20/15kg; PP (80/52kg)
Int3 – B-MU (B/P) or Jump B-MU (Bar @ Collar Bone)/PU/BOR 35/20kg; 16/12kg; PP (70/45kg)
Beg1 – 25 PU (P/G), 15/12 PU (ts) / BOR 30/15kg; 16/10kg; PP (55/25kg)
Beg2 – 25 RR (1/0,5m), 15 Push-ups (Ts/Kns) / BOR 20/12kg; 12/8kg; PP (34/20kg)
Beg3 – 20 RR (0,5/0m), 15/12 Push-ups (Kns)/BOR 15/8kg; 8/5kg; PP (25/15kg)
USA Equivalents – CFA LITE Options:
DB/KB/BP/Light BB Home-Based sub Below!
Row Sub SDHP Rx – 150 reps 45/35LB KB/BB or closest KB
RX – BOR BB 135/85lb or Single-arm BOR (DB/KB/B-Pack) or light BB 15 reps on PJ 55/35kg and 36 Reps on BOR
If doing BOR – you must also do the push-ups/dips
RX Push-Press – 235/145lb
Int1 – 7 B-MU/BOR 100/65lb; 50/35lb; PP (198/125lb)
Int2 – 7 B-MU (R/B) or Jump B-MU (Bar @ Chin)/BOR 90/55lb; 50/35lb; PP (175/115lb)
Int3 – B-MU (B/P) or Jump B-MU (Bar @ Collar Bone)/PU/BOR 77/45kg; 35/26kg; PP (155/100lb)
Beg1 – 25 PU (P/G), 15/12 PU (ts) / BOR 65/35lb; 35/25lb; PP (120/55kg)
Beg2 – 25 RR (4Ft11″/3Ft3″), 15 Push-ups (Ts/Kns) / BOR 45/25lb; 25/20lb; PP (75/45lb)
Beg3 – 20 RR (3Ft3″/1Ft7″), 15/12 Push-ups (Kns)/BOR 35/20lb; 15/10lb; PP (55/35lb)
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
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