Featured Image – @CrossFitAlgoa #Summerstrand class getting in their progressive dynamic warm-up work!!!!

 

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

 

ONLINE WHITEBOARD/COACHING – 060221

 

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) 2x Clean (squat) and Jerk (any) – E90son90s for 12 min (8 Rnds; Start 60% of Max CJ, climb Max Day)

 

Score = Load

 

Home-based – RM x Clean (squat) and Jerk (any) – E2ndMon2ndM 10 min (5 Rnds) for Max Total Loading

 

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

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

 

then…

 

2) AMRAP the following for 14 min:

5 Clean (squat) and Jerk (any) (85kg/55kg)

15 Strict HSPU

20 T2B

 

Score = Total Reps

 

CFA LITE Options:

RX – Single-arm (DB/KB/B-Pack) or light BB 12 reps on 25/15kg

T2B sub RX – Lying Feet 2 Hands

Int1 – 70/50kg; 22.5/15kg; 18 T2B/F2H

Int2 – 60/40kg; 20/15kg; 1/2 AM; 16 T2B/F2H

Int3 – 50/32kg; 16/12kg; 2/3 AM; 14 T2B/F2H

Beg1 – 40/25kg; 15/10kg; PPU (61/51cm); HLR (or Lying F2H)

Beg2 – 30/20kg; 12/8kg; PPU (51cm/Flr); HKR (or Lying K2H)

Beg3 – 25/15kg; 8/5kg; PPU (Flr/Kns); Sitting K2C

 

CFA LITE – USA Equivalents:

DB/KB/BP/Light BB Home-Based sub Below!

RX – Single-arm (DB/KB/B-Pack) or light BB 12 reps on 55/35lb

T2B sub RX – Lying Feet 2 Hands

Int1 – 155/110lb; 50/35lb; ; 18 T2B/F2H

Int2 – 135/90lb; 50/35lb; 1/2 AM; 16 T2B/F2H

Int3 – 110/70lb; 45/25lb; 2/3 AM; 14 T2B/F2H

Beg1 – 90/55lb; 35/25lb; PPU (24/20inch); HLR (or Lying F2H)

Beg2 – 65/45lb; 25/20lb; PPU (20inch/Flr); HKR (or Lying K2H)

Beg3 – 55/35lb; 15/10lb; PPU (Flr/Kns); Sitting K2C

 

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 6th 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