Featured – Nikki on some Thrusters during our 2020 Reebok CrossFit Games workout “Happy Star” over the weekend!

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 – 031120

 

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) AMRAP the following for 14 min (7 Rnds):

Min 1 – Wall Balls (10kg/6.3kg)

Min 2 – WB Facing Burpees

 

Score = Total Reps

 

CFA LITE Options:

WB Sub DB/KB/BP/Light BB – Thrusters (25/15kg)

Int1/2 – WB/sub Thr (25/15kg)

Int3 – WB (9.1/6.3kg, 9ft/8ft lower height) OR Th (20/12kg)

Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg); WBF Bps (SO)

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg); WBF Bps (SO)

Beg3 – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg); WBF Bps (SO)

TC – Airsquats (5-10/Rnd); Bps (plain)

 

CFA LITE Options – USA Equivalents:

WB sub DB/KB/BP/Light BB – Thrusters (55/35kg)

Int1/2 – WB/sub Thr (55/35lb)

Int3 – WB (20/14lb, 9ft/8ft lower height) OR Th (45/25lb)

Beg1 – WB (14/10lb, 10ft/9ft) OR Th (35/20kg); WBF Bps (SO)

Beg2 – WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/20lb); WBF Bps (SO)

Beg3 – WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (20/10lb); WBF Bps (SO)

 

then…

 

2) Complete 4 Rnds of the following FT:

30 KB Swings (24kg/16kg)

120 DU

 

TC = 12 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

Int1 – same Rx; 105 DU

Int2 – same Rx; 90 DU

Int3 – 20/12kg; 75 DU

Beg1 – 16/10kg; 120 SU

Beg2 – 12/8kg; 105 SU

Beg3 – 8/5kg; 90 SU

TC – 15 KBS 8/5kg; 60 SU

 

USA Equivalents – CFA LITE Options:

Rx – 52/35lb

Int1 – same Rx; 105 DU

Int2 – same Rx; 90 DU

Int3 – 44/26lb; 75 DU

Beg1 – 35/22lb; 120 SU

Beg2 – 26/17lb; 105 SU

Beg3 – 17/11lb; 90 SU

 

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