Featured Image – Rob on Rope Climbs during Saturday’s WOD, 31 HERO’s!
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 – 301120
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
Last Completed 8 Oct 18…
1) Take 12 min to Work up to a max load on the following complex – Power Clean, Clean, Front Squat, Jerk (push or split)
NB – Must be completed TNG
Score = Load
CFA LITE Options:
NB – Must be completed TNG
NB – Power Clean, Front Squat allowed for the Clean
Home-Based – Take 12 min to Work up to a max load on the following complex – Power Clean, Clean, Front Squat, RM Jerk (push or split)
NB – Must be completed TNG
Score = Highest Total Loading (Reps x Load – best Rnd)
then…
2) CrossFit HQ WOD 181005
3 rounds for max reps:
Power clean for 30 seconds, rest 30 seconds
Power clean for 25 seconds, rest 35 seconds
Power clean for 20 seconds, rest 40 seconds
Power clean for 15 seconds, rest 45 seconds
Power clean for 10 seconds, rest 50 seconds
Men: 155 lb. (70kg)
Women: 105 lb. (47kg)
Score = Total Reps
CFA LITE Options:
Home sub RX – 25kg/16kg (BB/DB/KB/BP)
Home-based scoring – Multiply reps by 0.65
Int1 – 65/45kg or 22.5/15kg
Int2 – 60/40kg or 22.5/15kg
Int3 – 55/38kg or 20/12kg
Beg1 – 45/30kg or 15/10kg
Beg2 – 35/25kg or 12/8kg
Beg3 – 30/20kg or 8/5kg
USA Equivalents – LITE Options:
Home sub RX – 25kg/16kg (BB/DB/KB/BP)
Home-based scoring – Multiply reps by 0.65
Int1- 145/100lb ; 50/35lb
Int2 – 130/90lb ; 50/35lb
Int3 – 120/85lb ; 45/25lb
Beg1 – 100/65lb ; 35/20lb
Beg2 – 80/55lb ; 25/20lb
Beg 3 – 65/45lb ; 20/10lb
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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