Featured Image – The Open is Back… for more info visit games.crossfit.com (Image courtesy of CrossFit, Inc).

 

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 – 060121

 

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) Practice Kipping HSPU

 

Score = For Quality!

 

CFA LITE Options: Only move to the next level once you have achieved an 80% proficiency!

Home-Based Options: Be safe! Only go upside down if you are competant at Handstanding and Headstanding against a wall!

Scale to Piked Push-up Practice

 

then…

 

2) Complete 3 Rnds of the following FT:

21 HSPU

21 Box Step-Overs (25kgx2/16kgx2 on 61cm/51cm)

100 DU

 

TC – 14 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

Home-based – DB/KB/BP – 25kg/15kg but 30 reps Lunges

Int1 – 18 HSPU; 22.5/15kg Lngs; 90 DU

Int2 – 1/2 Abm; 22.5kgx2/15kgx2; 20/15kg Lngs; 80 DU

Int3 – 2/3 Abm; 20kgx2/12kgx2 ; 16/12kg Lngs; 70 DU

Beg1 – PPU (61cm/51cm); 15kgx2/10kgx2 (61/51cm); 15/10kg lngs; 100 SU

Beg2 – PPU (51cm/Flr); 10kgx2/5kgx2 (51cm); 12/8kg Lngs); 90 SU

Beg3 – PPU (Flr/kns); 7.5kgx2/2.5kgx2 (41cm); 8/5kg Lngs; 80 SU

 

USA Equivalents – CFA LITE Options:

RX – 55lbx2/35lbx2 at 24/20inch

Home-based – DB/KB/BP – 55lb/35lb but 30 reps Lunges

Int1 – 18 HSPU; 50/35lb Lngs; 90 DU

Int2 – 1/2 Abm; 50lbx2/35lbx2; 50/35lb Lngs; 80 DU

Int3 – 2/3 Abm; 45lbx2/25lbx2 ; 45/25lb Lngs; 70 DU

Beg1 – PPU (61cm/51cm); 35lbx2/22lbx2 (24/20inch); 35/25lb Lngs; 100 SU

Beg2 – PPU (51cm/Flr); 22lbx2/11lbx2 (20inch); 25/20lb Lngs; 90 SU

Beg3 – PPU (Flr/kns); 15lbx2/6lbx2 (16inch); 15/10lb Lngs; 80 SU

 

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