Featured Image – Saturday class leaving on a 2 mile (3.2km) Burden Run!
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 – 231120
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) Last Completed 9 Dec 19…
AMRAP the following for 14 min:
20 Burpee Box Jump Overs (61cm/51cm)
10 Bar M-ups
Score = Total Reps
30 Reps/Rnd
CFA LITE Options:
RX – M-up Sub 20 BOR plus respective Push-ups! BB or Single-arm BOR (DB/KB/B-Pack) 20 reps on 25/15kg
Int1 – 8 B/MU or BOR (22.5/15kg),PU
Int2 – 6 B/MU or BOR (22.5/15kg),PU
Int3 – 10 B/MU (B/P) or 10 J-B/MU (Bar @ Collar Bone) or BOR (20/12kg),PU
Beg1 – B/BSO (61/51cm), PU (P/G) or BOR(15/10kg),10/7 PU
Beg2 – B/BSO (51/51cm), RR (1/0.5m) or BOR(12/8kg),7PU/10PU(kns)
Beg3/TC – B/BSO (41cm), RR (0.5/0m) or BOR (8/5kg),10/7PU(kns)
USA Equivalents – LITE Options:
RX – M-up Sub 20 BOR plus respective Push-ups! BB or Single-arm BOR (DB/KB/B-Pack) 20 reps on 55/35lb
Int1 – 8 B/MU or BOR (50/35lb),PU
Int2 – 6 B/MU or BOR (50/35lb),PU
Int3 – 10 B/MU (B/P) or 10 J-B/MU (Bar @ Collar Bone) or BOR (45/25lb),PU
Beg1 – B/BSO (61/51cm), PU (P/G) or BOR(35/25lb),10/7 PU
Beg2 – B/BSO (51/51cm), RR (4Ft11″/3Ft3″) or BOR(25/17lb),7PU/10PU(kns)
Beg3/TC – B/BSO (41cm), RR (3Ft3″/1Ft7″) or BOR (17/11lb),10/7PU(kns)
Then…
2) Last completed 2 July 2018/9 Dec 19…
Complete 100 m HS Walk FT but starting at 00:00 and EMOM complete 10 KBS (32kg/24kg)
TC = 10 min
Score = Time/TC plus 1 sec/meter missed
CFA LITE Options:
Int1 – 80m HSW, 24/16kg
Int2 – 60m HSW, 24/16kg
Int3 – 50m or 33 WW, 22/18kg
Beg1 – 33 1/2 WW, 16/12kg
Beg2 – 100m BW (str), 12/8kg
Beg3/TC – 100m BW (bnt), 8/5kg
(NB – 1 WW = 3 meters i.e. 3 sec per 1 WW missed)
USA Equivalents – LITE Options:
Int1 – 87 yds HSW, 53/35lb
Int2 – 66 yds HSW, 53/35lb
Int3 – 55 yds HSW or 33 WW, 48/40lb
Beg1 – 33 1/2 WW, 35/26lb
Beg2 – 109 yds BW (Str), 26/18lb
Beg3/TC – 109 yds BW (Bnt), 18/11lb
(NB – 1 WW = 3 meters i.e. 3 sec per 1 WW missed)
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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