Featured Image – From left Meryl, Yolisa and Justin on some Front Squats at #CrossFitAlgoaSummerstrand!

 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 – 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

 

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

 

1) Drills:

KBS

Power Snatch

PU/RR

DU

 

then…

 

2) Strict Press 5 – E90sOn90s for 5 Rnds (count sets >70% 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 – Strict Press RM – E2ndMon2ndM 10 min (5 Rnds) for Max Total Loading

 

Score = Total Loading (Sum of implement loading x respective reps)

If Single Arm – RM Non-Dominant followed by RM Dominant

 

then…

 

2) AMRAP the following for 14 min:

15 C2B Pull-ups

15 Power Snatch (35kg/25kg) (TC – Russ KB Swing)

75 DU

 

Score = Total

 

CFA LITE Options:

RX/Int1 – 21 DB Snatches 25/15kg but Lite Options same reps as BB

RX – C2B Sub 30 BOR

Int1 – 12 C2B PU; 30kg/15kg; 65 DU

Int2 – 9 C2B PU; 25kg/15kg; 60 DU

Int3 – 15 PU; 20kg/12kg; 50 DU

Beg1 – PU (G/P)/BOR; 15kg/10kg; 75 SU

Beg2 – RR (1/0.5m)/BOR; 12kg/8kg; 75 SU

Beg3 – RR (1/0.5m)/BOR; 8kg/5kg; 60 SU

 

USA Equivalents – CFA LITE Options:

RX – BB 75lb/55lb

RX/Int1 – 21 DB Snatches 55/35lb but Lite Options same reps as BB

RX – C2B Sub 30 BOR

Int1 – 12 C2B PU; 66lb/35lb; 65 DU

Int2 – 9 C2B PU; 55lb/35lb; 60 DU

Int3 – 15 PU; 45lb/25lb; 50 DU

Beg1 – PU (G/P)/BOR; 35lb/20lb; 75 SU

Beg2 – RR (1/0.5m)/BOR; 25lb/15lb; 75 SU

Beg3 – RR (1/0.5m)/BOR; 15lb/10lb; 60 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