Featured Image – Tim and Shaun showing some healthy brotherly competition!!!

 

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 – 250121

 

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

 

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

 

1) Last week we completed the Girl Benchmark Ingrid… we complete her sister Benchmark Grettel today!

 

Complete the Girl Benchmark WOD “Grettel”…

 

10 rounds for time of:

3 Clean and Jerks (61kg/43kg)

3 Burpees over the bar

 

TC – 14 min

 

Score = Time/TC plus 1 sec/rep missed

 

Scaling:

Reduce the load on the barbell so you can complete the 3 reps unbroken for most of the workout.

 

CFA LITE Variations:

Any Clean, any Jerk

BBF Bps Standard – Step/jump back/up but 2 foot take-off, any landing

Db/KB/Bp/Light BB – 4 Reps on 25kg/15kg

Int1 – 55/38kg; 25/15kg

Int2 – 50/35kg; 22.5/15kg

Int3 – 47kg/32kg; 20/12kg (Int CFHQ)

Beg1 – 40/28kg; 15/10kg

Beg2 – 30/20kg; 10/7.5kg; BBF Bp (SO) (Beg CFHQ)

Beg3 – 20/12kg; 7.5/5kg; BBF Bp (SO) – 7 Rnds

 

CFA LITE Options – USA Equivalents:

RX – ♀ 95 lb. ♂ 135 lb.

BBF Bps Standard – Step/jump back/up but 2 foot take-off, any landing

Db/KB/Bp/Light BB – 4 Reps on 55lb/35lb

Int1 – 120/85lb; 55/35lb

Int2 – 110/75lb; 50/35lb

Int3 – 105/70lb; 45/25lb (Int CFHQ)

Beg1 – 90/60lb; 35/25lb

Beg2 – 65/45lb; 25/15lb; BBF Bp (SO) (Beg CFHQ)

Beg3 – 45/25lb; 15/10lb; BBF Bp (SO) – 7 Rnds

 

then…

 

2) AMRAP the following for 18 min:

30 BB or DB Clean and Jerks (25kg/15kg)

60 Step-ups (25kg/15kg at 61cm/51cm)

120 DU

240 m Run

 

Score = Total Reps

234 Reps/Rnd

10 m = 1 Rep

 

Scaling:

Reduce the load so that it is light! You should be able to complete 10-15 reps at a time without rest on the CJ and SUps.!

 

CFA LITE Variations:

Any Clean, any Jerk

BBF Bps Standard – Step/jump back/up but 2 foot take-off, any landing

You can use a DB or BB or combo!

Home-Based Db/KB/Bp/Light BB – 25kg/15kg

Int1 – 25/15kg; 110 DU

Int2 – 22.5/15kg; 100 DU

Int3 – 20/12kg; 90 DU

Beg1 – 15/10kg; 120 SU

Beg2 – 10/7.5kg; SUp 51cm; 110 SU

Beg3 – 7.5/5kg; SUp 41cm; 100 SU

 

CFA LITE Options – USA Equivalents:

RX – ♀ 95 lb. ♂ 135 lb.

BBF Bps Standard – Step/jump back/up but 2 foot take-off, any landing

Db/KB/Bp/Light BB – 4 Reps on 55lb/35lb

Int1 – 55/35lb; 110 DU

Int2 – 50/35lb; 100 DU

Int3 – 45/25lb; 90 DU

Beg1 – 35/25lb; 120 SU

Beg2 – 25/15lb; SUp 20inch; 110 SU

Beg3 – 15/10lb; SUp 16inch; 100 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