Featured Image – Jacques setting up with good form on some heavy DB Snatches!
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 – 210121
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) Complete the Benchmark “Ellen” – 3 Rounds for time of:
20 BB Facing Burpees
21 Dumbbell Snatches
12 Dumbbell Thrusters
Loading:
Use a single dumbbell on the snatches (any) and a pair for the thrusters.
♂ 50-lb. DBs (22.5kg)/♀ 35-lb. DBs (15kg)
TC – 15 min
Score = Time/TC plus 1 sec/rep missed
CFA LITE Options:
Scaling: Reduce the reps and/or loading to complete this workout in 12-15 minutes. Each set of snatches and thrusters should be completed in only 1-2 sets with minimal rest in between.
BBF Bps Standard – Step/jump back/up but 2 foot take-off, any landing
Db/KB/Bp/Light BB – same loading
Int1 – same Rx
Int2 – 20/15kg
Int3 – 15/10kg (Int CFHQ)
Beg1 – 15/10kg; 20 BBF Bp (SO)
Beg2 – 10/5kg; 10/7.5kg (12 DB Sn, 9 DB Thr); 10 BBF Bp (SO) (Beg CFHQ)
Beg3 – 7.5/5kg; (12 DB Sn, 9 DB Thr) (but 1 DB Thr); 10 BBF Bp (SO)
CFA LITE Options – USA Equivalents:
Scaling: Reduce the reps and/or loading to complete this workout in 12-15 minutes. Each set of snatches and thrusters should be completed in only 1-2 sets with minimal rest in between.
BBF Bps Standard – Step/jump back/up but 2 foot take-off, any landing
Db/KB/Bp/Light BB – same loading
Int1 – same Rx
Int2 – 45/35lb
Int3 – 35/20lb (Int CFHQ)
Beg1 – 35/20lb; 20 BBF Bp (SO)
Beg2 – 20/10lb; (12 DB Sn, 9 DB Thr); 10 BBF Bp (SO) (Beg CFHQ)
Beg3 – 15/10lb; (12 DB Sn, 9 DB Thr) (but 1 DB Thr); 10 BBF Bp (SO)
then…
2) Completed 15 Sept 2020 – Complete a Rep Max set E90son90s for 8 Rnds (12 min) for Max Reps:
Rnds 1, 2, 3 – Strict C2B Pull-ups
Rnds 4, 5, 6 – Strict Pull-ups
Rnds 7, 8, 9 – Kipping Pull-ups
Score = Total Reps
NB – See separate workouts on Itensity for scoring (BOR vs PU)
RM = 1 unbroken attempt, no rests!
CFA LITE Options:
RX – BB 45/30kg or Single-arm BOR (DB/KB/B-Pack) or light BB 25/15kg
BOR BB Load – divide score by 1.5
BOR Light load – divide score by 2
Int1 – Same, BOR 45/30kg; 22.5/15kg
Int2 – Same, BOR 40/25kg; 20/15kg; PU or BOR
Int3 – Same, BOR 35/20kg; 16/12kg; PU or BOR
Beg1 – Same but w P/G, BOR 30/15kg; 15/10kg; PU (G/P) or BOR
Beg2 – RR (1,5m/1m)-(1m/0,5m)-(kipping 1/0,5m), BOR 20/12kg; 12/8kg; RR (1/0.5m) or BOR
Beg3 – RR (1m/0,5m)-(0,5/0m)-(kipping 0,5/0m), BOR 15/8kg; 8/5kg; RR (0.5/0m) or BOR
CFA LITE – USA Equivalents:
Rx – (BB) 100/65lb; (DB/KB/BP) 55/35lb
Int1 – Same Rx
Int2 – Same, 90/55lb; 50/35lb
Int3 – Same, 75/45lb; 45/25lb
Beg1 – Same but w P/G, 65/35lb; 35/25lb
Beg2 – RR (1,5m/1m)-(1m/0,5m)-(kipping 1/0,5m), 45/25lb; 25/20lb
Beg3 – RR (1m/0,5m)-(0,5/0m)-(kipping 0,5/0m), 35/20lb; 15/10lb
EXTRAS WOD
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
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