Featured Image – From left… Bonni, Coach Anje and Clyde all in mid-flight on Toes to Bar (T2B)!

 

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 – 200121

 

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) OHS 5-5-5-5-5 (70% 1RM)

 

Score = Load

 

Home-based – Overhead Squat RM – E2ndMon2ndM 12 min (6 Rnds) for Max Total Loading

(Similar to 18 April/28 May/13 July/1 Sept 2020)

 

Score = Total Loading (Sum of your body weight plus implement load x reps)

 

DB/KB/BP Single Implement – RM on Non-dominant arm then RM on Dominant Arm

Goal Reps – 5 – 15 (Single – 5 – 12 each)

NB – Use your available load!

NB – you will need to scale according to the weakest side!

 

Equip:

DB/KB/Back Pack/Other object that can be held by 1 hand

 

then…

 

2) CrossFit HQ WOD (120722/200929)

 

2012 Chipper – 2012 Reebok CrossFit Games

 

For time:

10 overhead squats

10 box jump-overs

10 thrusters

10 power cleans

10 toes-to-bars

10 burpee muscle-ups

10 toes-to-bars

10 power cleans

10 thrusters

10 box jump-overs

10 overhead squats

 

♀ 105-lb.(47kg) OHS, 20-in. (51cm) box, 95-lb. (43kg) thruster, 125-lb. (56kg) clean (any)

♂ 155-lb. (70kg) OHS, 24-in. (61cm) box, 135-lb. (61kg) thruster, 205-lb. (93kg) clean (any)

 

TC – 15 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

RX sub – MU – BOR sub 15 Reps (61/43kg) or 25 Reps (25kg/15kg) and 20 Push-ups

RX Home-Based sub – DB/KB/BP/Light BB – 15 OHS/15 Thr/ 20 PC (25/15kg)

Int1 – OHS 65/43kg; Th 55/36kg; PC 93/55kg; 22.5/15kg; 8 MU or BOR, PU

Int2 – OHS 60/40kg; Th 53/34kg; PC 85/50kg; 22.5/15kg; 10 B-MU (R/B) or Jump B-MU (Bar @ Chin) or BOR, PU

Int3 – OHS 55/36kg; Th 50/32kg; PC 75/45kg; 20/12kg; 10 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone) or BOR, PU

Beg1 – OHS 45/30kg; Th 45/30kg; PC 65/40kg; 15/10kg; BSO (61/51cm); 10 C2B PU (G/P), 15/12 PU or BOR, PU

Beg2 – OHS 35/23kg; Th 35/22kg; PC 55/33kg; 12/8kg; BSO (51cm); 15 RR (1/0.5m), 15 PU/15 PU (kns) or BOR, PU

Beg3 – OHS 25/16kg; Th 25/17kg; PC 45/27kg; 8/5kg; BSO (41cm); 15 RR (1/0.5m), 15 PU(kns)/12 PU (kns) or BOR, PU

 

CFA LITE Options – USA Equivalents

RX sub – MU – BOR sub 15 Reps (135/95kg) or 25 Reps (55/35kg) and 20 Push-ups

RX Home-Based sub – DB/KB/BP/Light BB – 15 OHS/15 Thr/ 20 PC (55/35lb)

Int1 – OHS 145/95lb; Th 120/80lb; PC 205/120lb; 50/35lb; 8 MU or BOR, PU

Int2 – OHS 130/90lb; Th 115/75lb; PC 185/110lb; 50/35lb; 10 B-MU (R/B) or Jump B-MU (Bar @ Chin) or BOR, PU

Int3 – OHS 120/80lb; Th 110/70lb; PC 165/100lb; 45/25lb; 10 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone) or BOR, PU

Beg1 – OHS 100/65lb; Th 100/65lb; PC 145/90lb; 35/20lb; BSO (24/20inch); 10 C2B PU (G/P), 15/12 PU or BOR, PU

Beg2 – OHS 75/50lb; Th 75/50lb; PC 120/70lb; 20/25lb; BSO (20inch); 15 RR (1/0.5m), 15 PU/15 PU (kns) or BOR, PU

Beg3 – OHS 55/35lb; Th 55/35lb; PC 100/60lb; 15/10lb; BSO (16inch); 15 RR (1/0.5m), 15 PU(kns)/12 PU (kns) or BOR, PU

 

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