Featured Image – From left Michelle, Shaun and Mike on the TOUGH but FUN WOD….”BRING SALLY UP”!!!!
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 – 211220
Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…
I have grouped the movements under headings in alphabetical order (i.e. Gymnastics / Olympic lifting etc..).
Best is to do a search in the PDF viewer to search for the movement/s you would like to review!
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
Due to COVID – use Towels to sub for Rope Climbs! No sharing of Ropes!
1) AMRAP 12 min:
2 Legless Rope Climbs (4,1m)
10 Burpees
Score = Total Reps
Notes:
Home Equipment – If you do not have a long Rope, use a short rope OR Towel for Rope PU/Rows, or use a towel for BOR (T-BOR)
RX Sub – 6 Rope/Towell Pull-ups = 1 ascent (kipping allowed)
12 (6e) reps BOR = 1 Ascent
CFA LITE options:
RX (BOR 24kg/16kg)
Rnd to closest values for DB vs KB
Int1 – 20/15kg; 2x Half RC
Int2 – 20/15kg; 2x Half RC; 8 Bps
Int3 – 16/12kg; Rope/Towel-PU; 7 Bps
Beg1 – 15/10kg; 6 R-Pulls (ly2stand – str legs)/ 12 Rope/Towel Jumping PU/ 24 T-BOR; 6 Bps
Beg2 – 12/8kg; 6 R-Pulls (ly2stand – bnt legs)/ 12 Rope/Towel Rows (1/0.5m)/ 24 T-BOR; 6 Bps
Beg3 – 8/5kg; 6 R-Pulls (Sit2Stand)/ 12 Rope/Towel Rows (0.5/0m)/ 24 T-BOR; 5 Bps
then..
2) AMRAP the following for 12 min:
15 Deadlifts (70kg/52kg)
12 Box Jump Overs (61cm/51cm)
9 Push Press (70kg/52kg)
Score = Total Reps
CFA LITE Options:
Home sub RX
– 21 Reps on DL and 15 Reps on PP – 25kg/16kg (BB/DB/KB/BP)
– Use a Back Pack for DL & if need – PP can be subbed with Push-ups
– BJ sub Broad Jump (1.24/1m)
Int1 – 65/50kg or 22.5/15kg
Int2 – 60/40kg or 20/15kg
Int3 – 50/32kg or 16/12kg
Beg1 – BSO (61cm/51cm)/BJ (1/0.8m); 40/25kg or 15/10kg
Beg2 – BSO (51cm)/BJ (0.8/0.5m); 30/20kg or 12/8kg
Beg3 – BSO (41cm)/Broad Step (0.6m/0.4m); 25/15kg or 8/5kg
USA Equivalents – CFA LITE Options:
RX – BB 155/110lb
Home sub RX
– 21 Reps on DL and 15 Reps on PP – 55lb/35lb (BB/DB/KB/BP)
– Use a Back Pack for DL & if need – PP can be subbed with Push-ups
– BJ sub Broad Jump (1.24/1m)
Int1 – 155/110lb; 50/35lb
Int2 – 135/90lb; 50/35lb
Int3 – 110/70lb; 45/25lb
Beg1 – BSO (24/20 inch)/BJ (1/0.8m); 90/55lb; 35/25lb
Beg2 – BSO (20 inch)/BJ (0.8/0.5m); 65/45lb; 25/20lb
Beg3 – BSO (16 inch)/Broad Step (0.6m/0.4m); 55/35lb; 15/10lb
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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