Featured Image – Don and Okkert working hard in class on the “Happy Star” Event from the 2020 Reebok CrossFit Games!!!!

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 – 021120

 

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, LITE and HOME WOD

 

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

 

1) Front Squat 10-10-5-5-2-2 for Max loading E2ndMon2ndM for 6 min)

 

Score = Total Loading (Sum of Load x Reps for each Rnd)

 

Guideline – Min loading % should be 60% for 10; 75% for 5; 85% for 2

 

Home-Based Training: Front Squat RM – E2ndMon2ndM for 10 min (Max loading)

 

Score = Total Loading (Sum of Load x Reps for each Rnd)

 

CFA LITE Options:

Keep loading to a level that great form can be maintained

 

then…

 

2) AMRAP the following for 7 min on 80kg/55kg:

5 TNG Power Clean

4 Front Squat

3 STOH

 

Score = Total Reps

 

Rules:

Reps must be unbroken

Only exception – you can take a rest after 3rd PC but 1st 3 PC must be unbroken/TNG (no dropping)

FS and STOH – can drop last rep

NB See Home-Based WOD below!

 

CFA LITE Options:

Guideline – Load 60% of Max PC

DB/KB/BP/Light BB Home-Based sub Below!

Int1 – 70/50kg

Int2 – 60/42kg

Int3 – 55/38kg

Beg1 – 45/30kg

Beg2 – 35/20kg

TC/Beg3 – 25kg/15kg

 

USA Equivalents – CFA LITE Options:

Guideline – Load 60% of Max PC

DB/KB/BP/Light BB Home-Based sub Below!

RX – 175/120lb

Int1 – 155/110lb

Int2 – 135/95lb

Int3 – 120/85lb

Beg1 – 100/65lb

Beg2 – 75/45lb

TC/Beg3 – 55/35lb

 

Home-Based WOD – AMRAP 9 (25kg/15kg):

9 TNG Power Clean

7 Front Squat

5 STOH

 

HOME-BASED CFA LITE Options:

Int1 – 22.5/15kg

Int2 – 22.5/15kg

Int3 – 20/12kg

Beg1 – 15/10kg

Beg2 – 12/8kg

Beg3 – 8/5kg

 

USA Equivalents – HOME-BASED CFA LITE Options:

DB – 50/35lb

Int1 – 50/35lb

Int2 – 50/35lb

Int3 – 45/25lb

Beg1 – 35/20lb

Beg2 – 20/25lb

Beg3 – 15/10lb

 

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