Featured Image – Avette taking a short rest in the Front Rack position while working hard on a tough Benchmark, the “2012 Chipper” – CrossFit Games!

 

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 – 050121

 

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

 

1) Front Squat 3 – E90sOn90s for 5 Rnds (count sets >75% 1RM)

 

Score = Load

 

CFA LITE Options:

Keep loading at a level so that great form is maintained!

 

Home-based – Front Squat RM – E2ndMon2ndM 10 min (5 Rnds) for Max Total Loading

 

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

 

then…

 

2) Complete 3 Rnds of the following for Max Reps: 

 

AMRAP 3 min:

7 Thrusters (43kg/30kg)

7 C2B Pull-ups

 

Rest 3 min

 

Score = Total Reps

 

CFA LITE Options:

RX – BB 43/30kg BOR 10 Reps or Single-arm BOR (DB/KB/B-Pack) or light BB (25kg/16kg) 14 Reps on BOR

Int1 – C2B PU, 43/30kg; 22.5/15kg

Int2 – 6 C2B PU, 40/25kg; 20/15kg

Int3 – 5 C2B PU, 35/20kg; 16/12kg

Beg1 – 7 PU (P/G), 30/15kg; 16/10kg

Beg2 – 7 RR (1,5/1m), 20/12kg; 12/8kg

Beg3 – 7 RR (1/0,5m), 15/8kg; 8/5kg;

 

USA Equivalents – CFA LITE Options:

RX – BB 95/65kg BOR 10 Reps or Single-arm BOR (DB/KB/B-Pack) or light BB (55lb/35lb) 14 Reps on BOR

Int1 – C2B PU, 95/65lb; 50/35lb

Int2 – 6 C2B PU, 90/55lb; 50/35lb

Int3 – 5 C2B PU, 75/45lb; 45/25lb

Beg1 – PU (P/G)/65/35lb; 35/25lb

Beg2 – 7 RR (1,5/1m), 45/25lb; 25/20lb

Beg3 – 7 RR (1/0,5m), 35/20lb; 15/10lb

 

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