Featured Image – Delme on the Muscle-ups of a new CrossFit benchmark “Lyla”!
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).
#Lockdown #Covid_19 #Corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth
ONLINE WHITEBOARD/COACHING – 020221
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) Drills:
Airsquat
Front Squat
Push Press
Deadlift
Hang Power Clean
Thruster
2) Progress from last week…
Front Squat 3 – E90sOn90s for 5 Rnds (count sets >80% 1RM)
Score = Load
CFA LITE Options:
Keep loading at a level so that great form is maintained!
TC – PVC/Light Bar Loading only
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…
3) Complete 5 Rnds of the following for Time:
15 Thrusters (43kg/30kg)
400m Run
TC – 15 min
Score = Time/TC plus 1 sec/rep missed
CFA LITE Options:
RX – BB 43/30kg or Single-arm BOR (DB/KB/B-Pack) or light BB (25kg/16kg) 24 Reps
Int1 – 43/30kg; 22.5/15kg
Int2 – 40/25kg; 20/15kg
Int3 – 35/20kg; 16/12kg
Beg1 – 30/15kg; 16/10kg
Beg2 – 20/12kg; 12/8kg
Beg3 – 15/8kg; 8/5kg;
TC – 3 Rnds; PP sub Thr (12/7kg), 3 Rnds
USA Equivalents – CFA LITE Options:
RX – BB 95/65kg or Single-arm BOR (DB/KB/B-Pack) or light BB (55lb/35lb) 24 Reps
Int1 – 95/65lb; 50/35lb
Int2 – 90/55lb; 50/35lb
Int3 – 75/45lb; 45/25lb
Beg1 – 65/35lb; 35/25lb
Beg2 – 45/25lb; 25/20lb
Beg3 – 35/20lb; 15/10lb
TC – 3 Rnds; PP sub Thr (25/15lb), 3 Rnds
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
Leave a reply