Featured Image – From left, Toni, Joseph and Rejoyce all working hard on the HERO WOD “Randy”!

 

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 – 160221

 

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

 

1) Progress from last week’s Front Squat and Strict Press work…

 

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

Min 0-1.5 – Front Squat 3 (count sets >85% 1RM)

Min 1.5-3 – Strict Press 3 (count sets >80% 1RM)

 

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

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

 

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 Total 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) Complete 2 Rnds of the following for Max Reps:

 

AMRAP 5:

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

5 Muscle-ups

Rest 2 min

 

Score = Total Reps

 

CFA LITE Options:

RX – Thruster sub WB (25kg/15kg) and MU/PU Sub – 15 BOR (25kg/15kg)

Int1 – WB/sub Thr (22.5/15kg); 3 MU

Int2 – 12 WB/sub Thr (22.5/15kg); 5 B-MU (R/B) or Jump B-MU (Bar @ Chin)

Int3 – 12 WB (9.1/6.3kg) OR Th 20/12kg; 5 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone)

Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg); 10 PU (P/G), 10/7 PU (ts)

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg); 10 RR (1.5/1m), 7 PU (ts)/10 PU (kns)

Beg3/TC – 10 WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg); 10 RR (1/0m), 10/7 PU (kns)

 

USA Equivalents – CFA LITE Options:

RX – Thruster sub WB 55/35lb

Int1 – WB/sub Thr (50/35lb); 3 MU

Int2 – WB/sub Thr (50/35lb); 5 B-MU (R/B) or Jump B-MU (Bar @ Chin)

Int3 – WB (20/14lb, 9ft/8ft lower height)OR Th 45/25lb; 5 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone)

Beg1 – WB (14/10lb, 10ft/9ft) OR Th (35/25lb); 10 PU (P/G), 10/7 PU (ts)

Beg2 – WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/17lb); 10 RR (1.5/1m), 7 PU (ts)/10 PU (kns)

Beg3 – 10 WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (17/11lb); 10 RR (1/0m), 10/7 PU (kns)

 

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