Featured Image – Michelle on some T2B (Toes to Bar)! 

 

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 – 270121

 

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) Last completed 12 May 2020…

 

HS Walk 120 m FT but EMOM starting at 0 min complete 15 sec L-sit

 

TC = 12 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

Int1 – 90m HSW

Int2 – 75m HSW, Weak L-sit

Int3 – 60m HSW or 18 WW, (L-sit – 1 leg str)

Beg1 – 18 half WW, T-sit

Beg2 – 120m (BW str), T-sit (1 ft dwn)

Beg3 – 80m (BW bnt), F-B

 

then…

 

2) Complete 3 Rnds of the following FT:

400m Run

12 Strict Deficit HSPU (12cm/9cm)

9 Hang Power Cleans (100kg/70kg)

 

TC – 15 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

Home-B – Db/KB/Bp/Light BB – HPC 21 Reps on 25/15kg

Int1 – SD-HSPU (1.5/4.5cm); 90/60kg; 22.5/15kg

Int2 – S-HSPU; 80/55kg; 20/12kg

Int3 – S-HSPU (1/2 AM)70/50kg; 20/12kg

Beg1 – PPU (61/51cm); 60/40kg; 15/10kg

Beg2 – PPU (51/41cm); 45/30kg; 10/7.5kg

Beg3 – PPU (Flr/Kns on 2x15kg); 35/20kg; 7.5/5kg

 

CFA LITE Options – USA Equivalents

RX – 220/155lb

Home-B – Db/KB/Bp/Light BB – HPC 21 Reps on 55/35lb

Int1 – SD-HSPU (1.5/4.5cm); 200/155lb; 50/35lb

Int2 – S-HSPU; 185/130lb; 45/25lb

Int3 – S-HSPU (1/2 AM); 160/108lb; 45/25lb

Beg1 – PPU (24/20inch); 130/90lb; 35/22lb

Beg2 – PPU (20/16Inch); 100/65lb; 22/16lb

Beg3 – PPU (Flr/Kns on 2x15kg); 80/45lb; 16/11lb

 

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