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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 – 021220

 

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

 

1a) T/Challenge and Gains Challenge Members – Complete Re-test 1

 

The Rx and Int Members not needing to re-test will complete the class WOD below…

 

Complete the Benchmark Helen – 3 Rounds For Time of:

400 meter Run

21 Kettlebell Swings (24kg/16kg)

12 Pull-Ups

 

TC – 17 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

S-PU Sub BOR –  24 reps 24/16kg (KBS and BOR same implement)

Int1/2 – same Rx

Int3 – 20/12kg, 8 PU

Beg1 – 16/10kg, PU (P/G)

Beg2 – 12/8kg, RR (1/0.5m)

TC/Beg3 – 300m Run, 8/5kg, RR (0.5/0m)

 

USA Equivalents – CFA LITE Options:

PU Sub BOR – 24 reps 52/35lb (KBS and BOR same implement)

Int1/2 – same Rx

Int3 – 44/26lb, 8 PU

Beg1 – 35/22lb, PU (P/G)

Beg2 – 26/17lb; RR (40/20 inches)

Beg3 – 300m Run, 17/11lb; RR (20/0 inches)

 

For the REST, complete…

 

1b) AMRAP 25 min the following: 

Min 1 – STOH (50kg/35kg)

Min 2 – Rowing (cal) or SDHP (20kg/15kg)

Min 3 – OH Walking Lunges (50kg/35kg)

Min 4 – Rope Climbing (4.5m)

Min 5 – DB Box Step-overs (30kgx2/20kgx2) (61/51cm)

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

NB for COVID-19 Health protocols – Rope Climb Subbed with Towell PU or Towell RR

NB – Towell looped over pull-up bar (leg mvt/kipping allowed); 6 T-PU = 1 Rep

Use KB or closest DB loading

STOH and OH Lunge – Single Implement Divide Reps by 1.5

RX sub – DB/KB/BP – 12 Reps on 25kg/15kg

Int1 – SI 22.5/15kg; 45/30kg BB; Towel PU; 24kgx2/20kgx2

Int2 – SI 20kg/15kg; 40/25kg BB; Towel PU; 24kgx2/20kgx2

Int3 – SI 20/12kg; 35/20kg BB; Towell PU; 20kgx2/20kgx2

Beg1 – SI 15/10kg; 30/15kg BB; Jump Towell PU; 51cm; 20kgx2/16kgx2

Beg2 – SI 12/8kg; 20/12kg BB; Towell Ring Rows (1/0.5m); 51cm; 12kgx2/12kgx2

Beg3 – SI 8/5kg; 15/8kg BB; Towell Ring Rows (0.5/0m); 41cm; 8kgx2/8kgx2

 

CFA LITE Options – USA Equivalents

NB for COVID-19 Health protocols – Rope Climb Subbed with Towell PU or Towell RR

NB – Towell looped over pull-up bar (leg mvt/kipping allowed); 6 T-PU = 1 Rep

Use KB or closest DB loading

STOH and OH Lunge – Single Implement Divide Reps by 1.5

RX sub – DB/KB/BP – 55/35lb

Int1 – SI 50/35lb; 100/65lb BB; Towell PU; 52lbx2/44lbx2

Int2 – SI 50/33lb; 90/55lb BB; Towell PU; 52lbx2/44lbx2

Int3 – SI 45/25lb; 75/45lb BB; Towell PU; 45lbx2/44lbx2

Beg1 – SI 35/20lb; 65/35lb BB; Jump Towell PU; 45lbx2/35lbx2; 20inch

Beg2 – SI 20/25lb; 45/25lb BB; Towell Ring Rows (4Ft11″/3Ft3″); 25lbx2/26lbx2; 20inch

Beg3 – SI 15/10lb; 35/20lb BB; Towell Ring Rows (3Ft3″/1Ft7″); 17lbx2/17lbx2; 16inch

 

then…

 

2) T/Challenge Members only (AFTER COMPLETING HELEN)…

 

Complete the following FT:

100 Hallow Rocks

100 Hallow Arch Rocks

100 sec L-sit

 

TC – 10 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

Int1/2 – Weak L-sit

Int3 – 1 Leg L-sit

Beg 1 – H-Arch Lift; T-sit

Beg2 – H-Crunch; T-sit (1 Ft dwn)

Beg3 – Crunch; F-Bridge

 

CFA LITE – USA Equivalents:

Int1/2 – Weak L-sit

Int3 – 1 Leg L-sit

Beg 1 – H-Arch Lift; T-sit

Beg2 – H-Crunch; T-sit (1 Ft dwn)

Beg3 – Crunch; F-Bridge

 

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