Featured Image – Josh on some Burpee Vault Overs!!

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 – 41120

 

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) PVC Drills:

Deadlift

Hang Power Clean

Power Clean

Strict Press

Push Press

 

then…

 

2) 1 Power Clean, 3 Push Press – E90sOn90s for 9 min (6 Rnds)   

 

Score = Load

 

CFA Home Based:

1 Power Clean, RM Push Press – E90sOn90s for 9 min (6 Rnds) (Max Total Loading)

 

Score = Sum of Load x Reps

 

CFA LITE OPTIONS:

Keep loading to a level at which great form can be maintained!

 

then…

 

3) Complete 30-20-10 reps FT:

C2B Pull-ups

Kettlebell lunge (32kgx2/24kgx2)

 

TC – 12 min

 

Score = Time/TC plus 1 sec/rep or meter/yard missed

 

Athletes must lunge with the kettlebells in the rack position.

NB – coaches if weights limited – use any combination that approximates any given level loading i.e. Rx men could use 30kg db and 32kg KB

OR even a 65kg BB or 35kg DB and 30kg DB – whatever loading you can use inthe front rack!

B2/3 – may be easier to do Home-based loading w more distance!

 

CFA LITE Options:

Home-Based (HB) loading 25/15kg, 40m-30m-20m

C2B sub w BOR with same reps on any level of 2xKB or DB load BUT DOUBLE-Reps for Single implement HB load)

Use KB or closest DB loading

Int1 – C2B 25-15-5 or BOR; 24kgx2/16kgx2; HB (see above)

Int2 – PU 27-15-9 or BOR; 25-15-5m 24kgx2/16kgx2; HB (see above)

Int3 – PU 21-15-9 or BOR; 20kgx2/12kgx2; HB 20/12kg

Beg1 – PU (P/G) or BOR; 20kgx2/10kgx2; HB 15/10kg

Beg2 – RR (1/0,5m) or BOR; 12kgx2/8kgx2; HB 12/8kg

Beg3 – RR (0,5/0m) or BOR; 8kgx2/5kgx2 OR HB 8/5kg

TC – Reps 21-15-9; Body Weight Lunge

 

USA Equivalents – CFA LITE Options:

RX – 70lbx2/52lbx2

C2B sub w BOR with same reps on any level of 2xKB or DB load BUT DOUBLE-Reps for Single implement (SI) HB load

Home-Based (HB) loading 55/35lb, 42-32-22 yards

Use KB or closest DB loading

Int1 – C2B 25-15-5 or BOR; 52lbx2/35lbx2; HB (same but SI)

Int2 – PU 27-15-9 or BOR; 25-15-5m 52lbx2/35lbx2; HB (same but SI)

Int3 – PU 21-15-9 or BOR; 45lbx2/25lbx2; HB 45/25lb

Beg1 – PU (P/G) or BOR; 45lbx2/22lbx2; HB 35/22lb

Beg2 – RR (4Ft11″/3Ft3″) or BOR; 25lbx2/17lbx2; HB 25/17lb

Beg3/TC – RR (3Ft3″/1Ft7″) or BOR; 17lbx2/11lbx2; HB 17/11lb

 

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