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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 – 130221

 

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) Farmers Walk (32kgx2/24kgx2) 1km FT, but every time you break complete 8 Single Arm Russian KB/DB Swing (32kg/24kg)

 

TC – 20 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

Use KB or closest DB loading

Home-B – Single-implement DB/KB/BP 25kg/15kg 1.6km Burden Run (if stop running 8 SA-KBS)

Int1 – SI 22.5/15kg; 24kgx2/20kgx2

Int2 – SI 20kg/15kg; 24kgx2/20kgx2

Int3 – SI 20/12kg; 20kgx2/20kgx2

Beg1 – SI 15/10kg; 20kgx2/16kgx2

Beg2 – SI 12/8kg; 12kgx2/12kgx2

Beg3 – SI 8/5kg; 8kgx2/8kgx2

 

CFA LITE Options – USA Equivalents:

RX – 70lbx2/52lbx2

Use KB or closest DB loading

Home-B – Single-implement DB/KB/BP 55/35lb 1 mile Burden Run (if stop running 8 SA-KBS)

Int1 – SI 50/35lb; 52lbx2/44lbx2

Int2 – SI 50/33lb; 52lbx2/44lbx2

Int3 – SI 45/25lb; 45lbx2/44lbx2

Beg1 – SI 35/20lb; 45lbx2/35lbx2

Beg2 – SI 20/25lb; 25lbx2/26lbx2

Beg3 – SI 15/10lb; 17lbx2/17lbx2

 

then…

 

2) AMRAP the following for 10 min:

2 Legless Rope Climbs (4.1m)

6 DB or KB Front Squats (32kgx2/24kgx2)

 

Score = Total Reps

DB FS – KB/DB in Front Rack Position

 

CFA LITE Options:

NB for COVID-19 Health protocols – Rope Climb Subbed with Towel PU or Towel RR

NB – Towel looped over pull-up bar (leg mvt/kipping allowed); 6 T-PU = 1 Rep

Use KB or closest DB loading OR Combo of 2 (KB/DB)

RX sub – Single-Implement DB/KB/BP – 12 Reps on 25kg/15kg

Int1 – SI 22.5/15kg; Towel PU; 24kgx2/20kgx2

Int2 – SI 20kg/15kg; Towel PU; 24kgx2/20kgx2

Int3 – SI 20/12kg; Towell PU; 20kgx2/20kgx2

Beg1 – SI 15/10kg; Jump Towell PU; 20kgx2/16kgx2

Beg2 – SI 12/8kg; Towell RR (1/0.5m); 12kgx2/12kgx2

Beg3 – SI 8/5kg; Towell RR (0.5/0m); 8kgx2/8kgx2

 

CFA LITE Options – USA Equivalents

NB for COVID-19 Health protocols – Rope Climb Subbed with Towell PU or Towell RR

NB – Towell looped over pull-up bar (leg mvt/kipping allowed); 6 T-PU = 1 Rep

Use KB or closest DB loading OR Combo of 2 (KB/DB)

RX sub – Single-Implement DB/KB/BP – 12 Reps on 55/35lb

Int1 – SI 50/35lb; Towell PU; 52lbx2/44lbx2

Int2 – SI 50/33lb; Towell PU; 52lbx2/44lbx2

Int3 – SI 45/25lb; Towell PU; 45lbx2/44lbx2

Beg1 – SI 35/20lb; Jump Towell PU; 45lbx2/35lbx2; 20inch

Beg2 – SI 20/25lb; Towell RR (4Ft11″/3Ft3″); 25lbx2/26lbx2

Beg3 – SI 15/10lb; Towell RR (3Ft3″/1Ft7″); 17lbx2/17lbx2

 

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