Featured Image – All smiles for Bonni as she starts out on her run!!

 

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 – 050121

 

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

 

1) Strict Press 3-3-3-3-3 (count sets >75% 1RM)

 

Score = Load

 

Home-Based – Strict Press RM – E2ndMon2ndM for 5 Rnds

OR Strict HSPU RM or Piked Scaling Option

 

Score = Total Loading (Sum of Reps x Loading)

 

then…

 

2) Similar to Last completed 12 September 20…

 

Complete 10-9-8-7-6-5-4-3-2-1 of the following FT:

Power Clean and Push Jerk (60/40kg)

C2B Pull-ups

Strict HSPU

 

TC – 18 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

RX sub – DB/KB/BP/Light BB – PC and PJ 14-13-12-11-10-9-8-7-6-5 Reps on 25kg/15kg

BOR Sub – BB same reps (60/40kg), DB/KB/BP/BB (light) 20-18-16-14-12-10-8-6-4-2 (25/15kg)

Int1 – 55/36kg; 22.5/15kg; 7-7-6-6-5-5-4-3-2-1 BOR and S-HSPU

Int2 – 53/34kg; 22.5/15kg; PU or BOR; S-HSPU (1/2 Abm)

Int3 – 50/32kg; 20/12kg; 7-7-6-6-5-5-4-3-2-1 PU;  S-HSPU (2/3 Abm)

Beg1 – 45/30kg; 15/10kg; PU (G/P) or BOR; PPU (61cm/flr)

Beg2 – 35/22kg; 12/8kg; RR (1/0.5m) or BOR; PPU (Flr/Kns)

Beg3 – 25/17kg; 8/5kg; RR (1/0.5m) or BOR; PPU (Kns)/PU (kns)

 

CFA LITE Options – USA Equivalents

RX BB 135/90lb

RX sub – DB/KB/BP/Light BB – PC and PJ 14-13-12-11-10-9-8-7-6-5 Reps on 55/35lb

BOR Sub – BB same reps (135/90lb), DB/KB/BP/BB (light) 20-18-16-14-12-10-8-6-4-2 (55/35lb)

Int1 – 120/80lb; 50/35lb; 7-7-6-6-5-5-4-3-2-1 BOR and S-HSPU

Int2 – 115/75lb; 50/35lb; PU or BOR; S-HSPU (1/2 Abm)

Int3 – 110/70lb; 45/25lb; 7-7-6-6-5-5-4-3-2-1 PU; S-HSPU (2/3 Abm)

Beg1 – 100/65lb; 35/20lb; PU (G/P) or BOR; PPU (24inch/flr)

Beg2 – 75/50lb; 20/25lb; RR (1/0.5m) or BOR; PPU (Flr/Kns)

Beg3 – 55/35lb; 15/10lb; RR (0.5/0m) or BOR; PPU (Kns)/PU (kns)

 

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