Featured Image – Jenne on some tough KB Lunges @CrossFitAlgoa Summerstrand!!!!

 

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 – 080121

 

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

 

1) Front Squat 5-5-5-5-5 (70% 1RM)

 

Score = Load

PS – those who have not been training complete 3 sets (60-65% 1RM)

 

Home-Based – Front Squat RM – E2ndMon2ndM for 5 Rnds

 

Score = Total Loading (Sum of Reps x Loading)

 

then…

 

2) Complete a Light “DT” 10 Rnds FT of (BB 50kg/32kg):

12 Deadlifts

9 Hang Power Clean

6 Push Jerks

 

TC – 15 min

 

Score = Time/Time cap plus 1 sec/rep missed

 

Home-Based – Complete the Single-implement HERO WOD “DT” – 5 RFT with DB/KB/Backpack (24-25kg/15-16kg):

17 Deadlifts

13 Hang Power Cleans

9 STOH

 

TC – 15 min

 

Score = Time/Time cap plus 1 sec/rep missed

 

CFA LITE Options:

Home-based – DB 25/15kg (extra 12 Reps/Rnd)

Int1 – 65/45kg / KB 20/12kg, DB 20/12kg

Int2 – 60/42kg, KB/DB same

Int3 – 55/38kg / KB 16/12kg / DB 20/10kg

Beg1 – 45/30kg / KB 16/12kg / DB 15/10kg

Beg2 – 35/20kg / KB 12/8kg / DB 10/7.5kg

Beg3 – 25/15kg / KB 8/5kg / DB 7.5/5kg

 

CFA LITE Options:

DB/KB/BP/Light BB Home-Based sub above!

RX – BB 50/32kg or Single-arm (DB/KB/B-Pack) or light BB – DB 25/15kg (extra 12 Reps/Rnd)

Int1 – 45/30kg; 22.5/15kg

Int2 – 40/25kg; 20/15kg

Int3 – 35/20kg; 16/12kg

Beg1 – 30/15kg; 15/10kg

Beg2 – 20/12kg; 12/8kg

Beg3 – 15/8kg; 8/5kg

 

USA Equivalents:

DB/KB/BP/Light BB Home-Based sub above!

RX – BB 50/32kg or Single-arm (DB/KB/B-Pack) or light BB – DB 55/35kg (extra 12 Reps/Rnd)

Int1 – 100/65lb; 50/35lb

Int2 – 90/55lb; 50/35lb

Int3 – 75/45lb; 45/25lb

Beg1 – 65/35lb; 35/25lb

Beg2 – 45/25lb; 25/20lb

Beg3 – 35/20lb; 15/10lb

 

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