Featured Image – Paul having fun on a burden run from 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 – 191120

 

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)

a) OHS 5-5-5-5-5 (Count sets >75% 1RM) (Last completed 8 Sept OHS)

 

Score = Load

 

Home-based – Overhead Squat RM – E2ndMon2ndM 12 min (6 Rnds) for Max Total Loading

(Similar to 18 April/28 May/13 July/8 Sept 2020)

 

Score = Total Loading (Sum of your body weight plus implement load x reps)

 

Home-based Notes:

BB do 1x RM Attempt

BUT … DB/KB/BP Single Implement – RM on Non-dominant arm then RM on Dominant Arm

Goal Reps – 5 – 15 (Single – 5 – 12 each)

NB – Use your available load!

NB – you will need to scale according to the weakest side!

 

then…

 

2) CrossFit HQ WOD – 201107 (141207)

 

For time:

Row 1,000 meters

50 dumbbell squat snatches, alternating

Row 750 meters

35 dumbbell squat snatches, alternating

Row 500 meters

20 dumbbell squat snatches, alternating

♀ 30-lb. (13.6kg) dumbbell ♂ 40-lb. (18kg) dumbbell

 

TC – 20 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

RX (DB/KB/BP) 20/15kg

Row sub SDHP w implement today!

Int1/2 – 20/15kg

Int3 – 15/10kg

Beg1 – 10/7.5kg

Beg2 – 7.5/5kg

TC/Beg3 – BB/DB/KB/Plate HPC, FS 5-7/2.5-5kg

 

CFA LITE Options – USA Equivalents:

RX (DB/KB/BP) 50/35lb

Row sub SDHP w implement today!

Int1/2 – 50/35lb

Int3 – 35/20lb

Beg1 – 20/15lb

Beg2 – 15/10lb

TC/Beg3 – BB/DB/KB/Plate HPC, FS 10-15/5-10lb

 

EXTRAS WOD

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