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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 – 231220
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) Complete the modified benchmark WOD “Frantasy Land” 2014 Reebok CrossFit Games.
For Time:
21-15-9 of:
Thrusters (43kg/29kg)
Pull-ups
Into…
15-12-9 of:
Thrusters (52kg/34kg)
C2B Pull-ups
Rest 2 min
12-9-6 of:
Thrusters (61kg/43kg)
Bar M-up
Score = Time/T
10m = 1 Rep
TC = 25 min
Score = Time/TC plus 1 sec/rep missed
CFA LITE Options:
Int1 – same
Int2 – same; 45/32kg, C2B ; 55/35kg, Jump B-MU Or B-MU (B/P)
Int3 – same; 43/29kg, PU; 50/32kg, C2B
Beg1 – 30/20kg, PU (P/G); 37/23kg, PU (P/G); 43/30kg, C2B PU (P/G), Push-ups
Beg2 – 20/15kg, RR (1/0.5m); 25/18kg, RR (1/0.5m); 30/20kg, RR (1/0.5m), PU ( T/K)
Beg3 – 15/9kg, RR (0.5/0m); 20/12kg, RR (0.5/0m), 25/15kg, RR (0.5/0m), PU (K)
USA Equivalents – CFA LITE Options:
RX – 95/65lb – 115/75lb – 135/95lb
Int1 – same
Int2 – same; 100/70lb, C2B ; 120/75lb, Jump B-MU Or B-MU (B/P)
Int3 – same; 95/65lb, PU; 110/70kg, C2B
Beg1 – 65/45lb, PU (P/G); 80/50lb, PU (P/G); 95/65kg, C2B PU (P/G), Push-ups
Beg2 – 45/35lb, RR (1/0.5m); 55/40lb, RR (1/0.5m); 65/45lb, RR (1/0.5m), PU ( T/K)
Beg3 – 35/20lb, RR (0.5/0m); 45/25lb, RR (0.5/0m), 55/35lb, RR (0.5/0m), PU (K)
OR
Home-Based Frantasy Land Sub:
For Time:
33-27-21-18-15-12-9-6-3 of:
Thrusters (25kg/15kg)
Bent Over Rows
TC = 25 min
Score = Time/TC plus 1 sec/rep missed
If no Equipment Substitute Thrusters w jumping squats and Bent over Row with Burpees!
Home-Based CFA LITE Options:
PS – See Class WOD if you have Pull-up bar
Int1 – 22.5/15kg
Int2 – 20/15kg
Int3 – 16/12kg
Beg1 – 15/10kg
Beg2 – 12/8kg
Beg3 – 8/5kg
USA Equivalents – CFA LITE Options:
RX – BB 155/110lb
PS – See Class WOD if you have Pull-up bar
RX – 55lb/35lb (BB/DB/KB/BP)
Int1 – 50/35lb
Int2 – 50/35lb
Int3 – 45/25lb
Beg1 – 35/25lb
Beg2 – 25/20lb
Beg3 – 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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