Featured Image – Why do you want to enter the 2021 Reebok CrossFit Games OR RATHER… WHY YOU SHOULD ENTER!!!! To learn more… visit: https://open.crossfit.com/

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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 – 200221

 

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

 

Foam Roll/Trigger/Warm-up/Mobilise/Activate

 

1) Practice Kipping HSPU’s

 

Score = For Quality

 

CFA LITE Options:

Only progress once you are 80% proficient at any given level!

 

then…

 

2) AMRAP the following for 16 min:

50 Deadlifts (102kg/70kg)

800m Run or 40/28 cal Airbike

20 Strict HSPU

20 Kipping HSPU

 

Score = Total Reps

 

CFA/AFL Scaling Options:

Home-B – Single-implement DB/KB/BP 25kg/15kg 100 Reps DL

T2 (Level 3) – 90/63kg

T1 (level4) – 85/59kg

Int1 – 90/60kg; 22.5/15kg; 16 S-HSPU, 16 HSPU

Int2 – 80/55kg; 20/15kg; 1/2 AM

Int3 – 70/50kg; 20/12kg; 2/3 AM

Beg1 – 60/40kg; 15/10kg; PPU (61/41cm)

Beg2 – 45/30kg; 12/8kg; PPU (41cm/Flr)

Beg3 – 35/20kg; 8/5kg; PPU (Flr/Kns)

 

CFA LITE Options – USA Equivalents

Home-B – Single-implement DB/KB/BP 55/35lb  100 Reps DL

RX – 220/155lb; 55/35lb

Int1 – 200/155lb; 50/35lb

Int2 – 185/130lb; 50/33lb

Int3 – 160/108lb; 45/25lb

Beg1 – 130/90lb; 35/20lb; PPU (24/16inch)

Beg2 – 100/65lb; 20/15lb; PPU (16inch/Flr)

Beg3 – 80/45lb; 15/10lb; PPU (Flr/Kns)

 

then…

 

3) Run 1 Mile – For Time

 

Score = Time

 

CFA LITE Options:

Beg2/3 – 1 km

 

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