Featured Image – Anel, all smiles, during the tough burden run on the HERO WOD “Larry”!
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 – 171120
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/Bar Drills
– Power Clean/Push Press/Push Jerk
Score = For Quality
then…
2) Clean (power) and Jerk (push) 2 – E90sOn90s for 12 min (8 Rnds)
Score = Load
Home-based – Clean (power) and Jerk (push) RM – E2ndMon2ndM for 10 min (5 Rnds)
Score = Total Loading (Sum of Load x Reps)
CFA LITE Options:
Keep loading so that great form is maintained
TC – Deadlift, HPC, PP allowed
then…
3) CrossFit HQ WOD – 201112 (171011)
On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters then do pull-ups
Rest 1 minute
From 4:00-7:00, run 400 meters then do clean and jerks
Rest 1 minute
From 8:00-11:00, run 400 meters then do pull-ups
Rest 1 minute
From 12:00-15:00, run 400 meters then do clean and jerks
BB – ♀ 105 lb. (47kg)/ ♂ 155 lb. (70kg)
Score = Total reps
NB – 400m = 40 Reps
CFA LITE Options:
DB/KB/BP/Light BB – 25kg/15kg (divide C&J reps by 2 for scoring)
PU Sub – Single-implement load (divide BOR reps by 2 for scoring)
Int1 – PU/BOR; 65/43kg; 22.5/15kg
Int2 – PU/BOR; 60/40kg; 20/15kg
Int3 – PU/BOR; 50/32kg; 16/12kg
Beg1 – PU (P/G)/BOR; 40/25kg; 15/10kg
Beg2 – RR (1,5m/1m)/BOR; Run 300m; 30/20kg; 12/8kg
Beg3 – RR (1m/0,5m)/BOR; Run 300m; 25/15kg; 8/5kg
CrossFit Algoa – USA Equivalents:
Reduce reps and/or load to try to finish within 30 minutes.
See CF HQ At-Home options below as well as the CFA Home Options below
DB/KB/BP/Light BB Home-Based sub Below!
RX – Single-arm (DB/KB/B-Pack) or light BB 24 reps on OHS 55/35kg
Int1 – PU/BOR; 145/95lb; 50/35lb
Int2 – PU/BOR; 135/90lb; 50/35lb
Int3 – PU/BOR; 110/70lb; 45/25lb
Beg1 – PU (P/G)/BOR; 90/55lb; 35/25lb
Beg2 – RR (4Ft11″/3Ft3″)/BOR; Run 300m; 65/45lb; 25/20lb
Beg3 – RR (3Ft3″/1Ft7″)/BOR; Run 300m; 55/35lb; 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
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