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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 – 041220

 

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

 

1a) T/Challenge and Gains Challenge Members – Complete Re-test 1 and 2 (below)

The rest of the class completes WOD (1b).

 

Open Workout 12.1 Reebok CrossFit Games – Complete as many reps as possible in 7 minutes of:

 

Burpees (Target 15.24 cm – 6 inches)

 

Score = Total Reps

 

Description

This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

 

CFA LITE Options:

Rx to B1 – Same

B2 and B3 – No target (bring feet together and clap overhead)

 

For the rest complete…

 

1b) 7 min of Burpee BJO (61cm/51cm)

 

Score = Total reps

 

CFA LITE Options:

Beg1 – Bp BSO (61/51cm) or BP BJ (1/0.8m)

Beg2 – Bp BSO (51cm)/ Bp BJ (0.8/0.5m)

Beg3/TC – Bp BSO (41cm)/Bp Broad Step (0.6m/0.4m)

 

CFA LITE Options – USA Equivalents:

Beg1 – Bp BSO (24/20inch) or BP BJ (3ft 3inch/2ft 7inch)

Beg2 – Bp BSO (24inches)/ Bp BJ (2ft 7inches/1ft 7inch)

Beg3 – Bp BSO (16inch)/Bp Broad Step (1ft 7inch/1ft 7inch)

 

then…

 

2) Tabata the following:

 

a) C2B Pull-ups

1 min transition…

 

b) Box Jump Overs (61cm/51cm)

1 min transition…

 

c) HSPU’s

1 min transition…

 

d) Alternate Jumping Lunges

1 min transition…

 

e) Ring Dips

 

Score = Total Reps

 

CFA LITE Options:

S-PU Sub BOR BB – 45/30kg (divide reps by 1.5); Single Impl – 25/15kg (divide reps by 2)

Int1 – C2B/BOR (40/25kg; 20/15kg)

Int2 – PU/BOR (40/25kg; 20/15kg); 1/2 Abm; RD (R/B)

Int3 – PU/BOR (35/20kg; 16/12kg); 2/3 Abm; RD (B/P)

Beg1 – PU (P/G)/Jump PU/BOR (30/15kg; 15/10kg); Step Lunges; BSO (61/51cm) or BJ (1/0.8m) ; PPU (61/51cm) ; Bar Dips (P/G)

Beg2 – RR (1/0.5m)/BOR (20/12kg; 12/8kg); Step Lunges; BSO (51cm)/BJ (0.8/0.5m);  PPU (51cm/Flr); Seated P/Dips (str)

Beg3 – RR (0.5/0m)/BOR (15/8kg; 8/5kg); Static Lunges;BSO (41cm)/Broad Step (0.6m/0.4m); PPU (Flr/Kns) ; Seated P/Dips (bent)

 

CFA LITE – USA Equivalents:

S-PU Sub BOR BB – 100/65lb (divide reps by 1.5); Single Impl – 55/35lb (divide reps by 2)

Int1 – C2B/BOR (90/55lb; 45/35lb)

Int2 – PU/BOR (85/55lb; 45/35lb); 1/2 Abm; RD (R/B)

Int3 – PU/BOR (75/20kg; 35/25lb); 2/3 Abm; RD (B/P)

Beg1 – PU (P/G)/Jump PU/BOR (65/35lb; 35/10lb); Step Lunges; BSO (24/20inch) or BJ (3ft 3inch/2ft 7inch)  ; PPU (61/51cm) ; Bar Dips (P/G)

Beg2 – RR (40/20 inches)/BOR (45/30lb; 25/17lb); Step Lunges; BSO (24inches)/ BJ (2ft 7inches/1ft 7inch) ; PPU (51cm/Flr); Seated P/Dips (str)

Beg3 – RR (20/0 inches)/BOR (35/17lb; 8/11lb); Static Lunges; BSO (16inch)/Broad Step (1ft 7inch/1ft 7inch); PPU (Flr/Kns) ; Seated P/Dips (bent)

 

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