Featured Image – Clyde in his ORP (Optimal Recovery Position) following our tough 1 km Farmers Walk WOD over the weekend!

 

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 – 170221

 

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) Reebok CrossFit Games – Open Workout 20.1 https://games.crossfit.com/workouts/open/2020/20.1

 

WORKOUT 20.1

 

10 rounds for time of:

8 ground-to-overheads

10 bar-facing burpees

 

♀ 65 lb. (29kg)

♂ 95 lb. (43kg)

 

Time cap: 15 minutes

 

Score = Time/TC plus 1 sec/rep

 

Scaled Options (CFA LITE Options in brackets)

Rx’d

(Rx’d Ages 16-54)

♀ 65 lb. (29kg)

♂ 95 lb. (43kg)

 

Scaled (Beg1)

Scaled Ages 16-54

♀45 lb. (20kg), may step over bar on burpees

♂65 lb. (29kg), may step over bar on burpees

 

Teenagers 14-15 (Int3)

♀45 lb. (20kg)

♂65 lb. (29kg)

 

Scaled Teenagers 14-15 (Beg2)

♀35 lb. (15kg), may step over bar on burpees

♂45 lb. (20kg), may step over bar on burpees

 

Masters 55+ (Int3)

♀45 lb. (20kg)

♂65 lb. (29kg)

 

Scaled Masters 55+ (Beg2)

♀35 lb. (15kg), may step over bar on burpees

♂45 lb. (20kg), may step over bar on burpees

 

I3 – 35/25kg (75/55lb)

 

then…

 

2) Complete the following FT:

HS Walk 100m, but everytime you fail/stop/come down complete 10 GHD Sit-ups

 

TC – 14 min

 

Score = Time/TC plus 1 sec/rep missed

RX – You must pirroutte and continue HS Walking! If you come down do 10 GHD SU

LITE – Int1-3 can come down at end of shuttle without penalty but must go straight into next shuttle

LITE – Beg2/3 must keep in bear crawl position and keep moving…stopping or knees/elbows down is a penalty

 

CFA LITE Options:

Int1 – 80m HSW; 7 GHD SU

Int2 – 70m HS Walk, 6 GHD SU

Int3 – 60m HS Walk or 20 WW, 5 GHD SU or 10 W-SU (22.5/15kg)

Beg1 – 20 Half WW, 10 W-SU (15/10kg)

Beg2 – 100m BW (str), 10 W-SU (10/7.5kg)

Beg3 – 100m BW (bent), 10 W-SU (7.5/2.5-5kg)

 

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