Featured Image – Throwback to when we were allowed go to the BEACH for a BEACH WOD!!!!!!!!
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 – 171220
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) Bring Sally Up – Back Squat (61kg/43kg) (LITE – 43kg/27kg)
Score = Reps achieved (everytime you stand = 1 Rep)
CFA LITE Options:
Home-Based – see Home-Based Sally to Log scores ; RX – 25kg/15kg
Int1 – 55/36kg; 22.5/15kg
Int2 – 53/34kg; 22.5/15kg
Int3 – 50/32kg; 20/12kg
Beg1 – 45/30kg; 15/10kg
Beg2 – 35/22kg; 12/8kg
Beg3 – 25/17kg; 8/5kg
CFA LITE Options – USA Equivalents:
Home-Based – see Home-Based Sally to Log scores ; RX BB – 55/35lb
RX – 135/95lb; 55/35lb
Int1 – 120/80lb; 50/35lb
Int2 – 115/75lb; 50/35lb
Int3 – 110/70lb; 45/25lb
Beg1 – 100/65lb; 35/20lb
Beg2 – 75/50lb; 20/25lb
Beg3 – 55/35lb; 15/10lb
then…
2) Complete 100 m HS Walk FT but starting at 00:00 and EMOM complete 20 Jumping alternating Lunges
TC = 10 min
Score = Time/TC plus 1 sec/meter missed
CFA LITE Options:
Int1 – 80m HSW, 18 JL
Int2 – 60m HSW, 16 JL
Int3 – 50m or 33 WW, 14 JL
Beg1 – 33 1/2 WW, 12 JL
Beg2 – 100m BW (str), 10 Lunges
Beg3/TC – 100m BW (bnt), 8 Lunges
(NB – 1 WW = 3 meters i.e. 3 sec per 1 WW missed)
USA Equivalents – CFA LITE Options:
Int1 – 87 yds HSW, 18 JL
Int2 – 66 yds HSW, 16 JL
Int3 – 55 yds HSW or 33 WW, 14 JL
Beg1 – 33 1/2 WW, 12 JL
Beg2 – 109 yds BW (Str), 10 Lunges
Beg3/TC – 109 yds BW (Bnt), 8 Lunges
(NB – 1 WW = 3 meters i.e. 3 sec per 1 WW missed)
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
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