Featured Image – Jenne is all smiles as her and Juan work hard on a FUN Back Squat Met Con down @CrossFitAlgoa #Summerstrand!!!
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 – 100221
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) Test 3 T/Challenge – Complete the Benchmark – Randy – 75 Snatches (any) 34kg/25kg – FT
TC – 10 min
Score = Time/TC plus 1 sec/rep missed
Home-Based Randy Variant – 100 DB Snatches (25kg/15kg) – FT
TC – 10 min
Score = Time/TC plus 1 sec/rep missed
CFA LITE Options:
HB (DB/KB/BP/Light BB) 25/15kg
Int1 – 30/22kg; 25/15kg
Int2 – 27/20kg; 22,5/15kg
Int3 – 25kg/17kg; 20/15kg
Beg1 – 22kg/15kg; 15/10kg
Beg2 – 20kg/12kg; 10/5kg
Beg3 – 15kg/8kg; 7.5/2.5kg
CFA LITE Options – USA Equivalents:
HB (DB/KB/BP/Light BB) 55/35lb
Int1 – 65/50lb; 55/35lb
Int2 – 60/45lb; 50/35lb
Int3 – 55/35lb; 35/25lb
Beg1 – 50/30lb; 30/20lb
Beg2 – 45/25lg; 20/10lb
Beg3 – 30/20lb; 15/5lb
then…
2) Test 4 – T/Challenge – 100 BB Facing Burpees FT
TC – 15 min
Score = Time/TC plus 1 sec/rep missed
CFA LITE Options:
Gold Standard – 5 min
Int1/2/3 – same
Beg1 – BBF Bps (SO)
Beg2 – 80 BBF Bps (SO)
Beg3 – 60 BBF Bps (SO)
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
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