Featured Image – Okkert on some Burpee Vault Overs on an awesome Summers day last year!!!!!

 

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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Foam Roll/Trigger/Warm-up/Mobilise/Activate

 

ONLINE WHITEBOARD/COACHING – 090121

 

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) Last completed 20 Oct 20…

 

Turkish Get-ups 2 – EMOM for 10 min (Climb to Max Day)

 

Score = Load

NB – 1x Non-Dominant side, 1x Dominant side

 

CFA LITE Options:

Use a load that you can move with good form!

New Beginners – 4 TGU Sit-ups (min 1), then 4 Static assisted Lunges (min 2)

 

then…

 

2) Complete 3 Rnds of the following FT:

24 Step-overs (25kgx2/16kgx2 on 61cm/51cm)

18 BB Facing Burpees

12 Muscle-ups

 

TC = 20 min

 

Score = Time/TC plus 1 sec/rep missed

RX – BBF Bps standard – jump back, up, over w 2 feet

 

CFA LITE Options:

Home-based – DB/KB/BP – 25kg/15kg but 35 reps Lunges; BOR 24 Reps plus Pushups

Int1 – 8 MU; 22.5/15kg Lngs

Int2 – 22.5kgx2/15kgx2; 20/15kg Lngs ; 8 B-MU (R/B) or Jump B-MU (Bar @ Chin)

Int3 – 20kgx2/12kgx2 ; 16/12kg Lngs; 8 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone)

Beg1 – 15kgx2/10kgx2 (61/51cm); 15/10kg lngs ; C2B PU (P/G) and Ring Dips (P/B) ; BBF Bps – step up/back but jump/o

Beg2 – 10kgx2/5kgx2 (51cm); 12/8kg Lngs) ; RR (1.5/1m), Push-ups (ts/kns) ; BBF Bps – step up/back/over

Beg3 – 7.5kgx2/2.5kgx2 (41cm); 8/5kg Lngs; RR (1.5/1m), Push-ups (kns) ; BBF Bps – step up/back/over

 

USA Equivalents – CFA LITE Options:

RX – 55lbx2/35lbx2 at 24/20inch

Home-based – DB/KB/BP – 55lb/35lb but 35 reps Lunges; BOR 24 Reps plus Pushups

Int1 – 8 MU; 50/35lb Lngs

Int2 – 50lbx2/35lbx2; 50/35lb Lngs; 8 B-MU (R/B) or Jump B-MU (Bar @ Chin)

Int3 – 45lbx2/25lbx2 ; 45/25lb Lngs; 8 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone)

Beg1 – 35lbx2/22lbx2 (24/20inch); 35/25lb Lngs;; C2B PU (P/G) and Ring Dips (P/B) ; BBF Bps – step up/back but jump/o

Beg2 – 22lbx2/11lbx2 (20inch); 25/20lb Lngs; RR (1.5/1m), Push-ups (ts/kns) ; BBF Bps – step up/back/over

Beg3 – 15lbx2/6lbx2 (16inch); 15/10lb Lngs; RR (1.5/1m), Push-ups (kns) ; BBF Bps – step up/back/over

 

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 6th 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