Featured Image –  Jimminy working hard on the Hero WOD “Randy”, as she makes a final push to finish the workout!!

 

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 – 120221

 

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

 

1) Complete the following 40:20 Intervals of 40 sec Work : 20 sec Rest for 4 Rnds each:

 

a) Wall Balls (10kg/6.3kg to 10ft/9ft)

 

Rest/Transition 1 min

 

b) HSPU

 

Rest/Transition 1 min

 

c) Toes to Bar

 

Rest/Transition 1 min

 

d) Box Jump Overs (61cm/51cm) or Broad Jump (1.24m/1m)Row or SDHP (20kg/12kg)

 

Rest/Transition 1 min

 

e) Pull-ups

 

Rest/Transition 1 min

 

f) Double Unders

 

Score = Total Reps

 

CFA LITE Options:

CFA sub WB/PU RX – WB/sub Thr (25/15kg) and BOR (25/15kg) (Divide Reps by 2)

CFA sub RX – T2B (Lying feet to hands)

Int1 – WB/sub Thr (25/15kg)

Int2 – WB/sub Thr (25/15kg); 1/2 Abm

Int3 – WB (9.1/6.3kg, 9ft/8ft lower height) OR Th 20/12kg; 2/3 Abm

Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), HLR (or Lying F2H); BSO (61/51cm); PU (G/P)/BOR, SU

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), HKR (or Lying K2H) BSO (51cm); RR (1/0.5m)/BOR, SU

Beg3 – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), Sitting (K2C); BSO (41cm); RR (0.5/0m)/BOR, SU

 

USA Equivalents – CFA LITE Options:

RX WB (20/14lb)

CFA sub WB/PU RX – WB/sub Thr (55/35lb) and BOR (55/35lb) (Divide Reps by 2)

CFA sub RX – T2B (Lying feet to hands)

Int1 – WB/sub Thr (55/35lb)

Int2 – WB/sub Thr (55/35lb); 1/2 Abm

Int3 – WB (20/14lb, 9ft/8ft lower height) OR Th 45/25lb; 2/3 Abm

Beg1 – WB (14/10lb, 10ft/9ft) OR Th (35/20kg), PPU (61cm/Flr), HLR (or Lying F2H); BSO (61/51cm); PU (G/P)/BOR, SU

Beg2 – WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/20lb), PPU (Flr/Kns 2x35lb) HKR (or Lying K2H); BSO (51cm); RR (1/0.5m)/BOR, SU

Beg3 – WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (20/10lb), PPU (Kns 2x35lb/Kns); Sitting (K2C); BSO (41cm); RR (0.5/0m)/BOR, SU

 

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