Featured Image – Yesterday we completed the HERO WOD – RANDY – as our Test 3 for our Summer Transformation Challenge!

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

 

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 – 110221

 

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) T/Challenge Members complete Tests 1/2/3/4 missed!

 

Complete 4 Rnds (15 min) of the following EMOM for Max Loading:

Min 0-1.5 – Front Squat 5 (count sets >80% 1RM)

Min 1.5-3 – Strict Press 5 (count sets >75% 1RM)

 

Score = Load A (FS) ; Load B (SP)

NB – You will need to change your Loading btwn the FS and SP

NB – Progress from last week’s Front Squat and Strict Press work…

 

CFA LITE Options:

Keep loading at a level so that great form is maintained!

TC – PVC/Light Bar Loading only

 

Home-based –

Complete 4 Rnds (15 min) of the following EMOM for Max Loading:

Min 0-1,5 min – Front Squat RM for Max Total Loading

Min 1.5-3 min – Strict Press RM for Max Total Loading

 

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

 

then…

 

2) Completed 15 Rnds of the following FT:

8 Single DB Hang Power Cleans (25kg/15kg)

4 DB Step-overs (25kgx2/15kgx2 at 61cm/51cm)

 

TC – 15 min

 

Score = Time/TC plus 1 sec/rep missed

 

Note – DB HPC – 1 Rnd Left, Next Right or 4 L, 4 R each Rnd

 

CFA LITE Options:

Home-based – DB/KB/BP – 6 DB SO 25kg/15kg

Use any combo fo DB/KB to make the Total Loading

Int1 – 25kgx2/16kgx2kg

Int2 – 22.5kgx2/15x2kg

Int3 – 20kgx2/12kgx2

Beg1 – 15kgx2/10kgx2

Beg2 – 10kgx2/7.5kgx2

Beg3 – 7.5kgx2/5kgx2

 

USA Equivalents – CFA LITE Options:

RX – 55/35lb

Home-based – DB/KB/BP – 6 DB SO 55/35lb

Use any combo fo DB/KB to make the Total Loading

Int1 – 55lbx2/35lbx2kg

Int2 – 50lbx2/35x2kg

Int3 – 45lbx2/25lbx2

Beg1 – 35lbx2/20lbx2

Beg2 – 20lbx2/15lbx2

Beg3 – 15lbx2/10lbx2

 

EXTRAS WOD

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