Featured Image – Juan on some FUN “Barbell Cycling” at #CrossFitAlgoaSummerstrand
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 – 220221
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) Complete 100 C2B Pull-ups FT
TC – 10 min
Score = Time/TC plus 1 sec/rep missed
CFA LITE Options:
T2 (level 4) – 75
T1 (Int1) – 60
Int2 – 55
Int3 – 50
Beg1 – C2B PU (P/G)
Beg2 – RR (1/0.5m)
Beg3 – RR (0.5/1m)
Home-Based sub –
Complete 200 BOR (100 e) (25kg/15kg) FT
TC – 10 min
Score = Time/TC plus 1 sec/rep missed
CrossFit Algoa LITE Options:
Int1 – 22.5/15kg
Int2 – 20/12kg
Int3 – 16/12kg
Beg1 – 15/10kg
Beg2 – 10/7.5kg
Beg3 – 7.5/5kg
USA Equivalents – CFA LITE Options:
RX – 55/35lb
Int1 – 50/35lb
Int2 – 45/25lb
Int3 – 35lb/25lb
Beg1 – 35/22lb
Beg2 – 22/15lb
Beg3 – 15/10lb
then…
2) Last completed 2 Sept 2019…
AMRAP the following for 9 min:
50 Alt. DB or KB Step-ups (25kg/15kg at 61cm/51cm)
25 Strict HSPU
Score = Total Reps
RX – 75/Rnd
All other LITE options – 70/Rnd
CrossFit Algoa LITE Options:
Int1 – 22.5/15kg, 20 S/HSPU
Int2 – 20/12kg, 20 (1/2 AbM)
Int3 – 16/12kg, 20 (2/3 AbM)
Beg1 – 15/10kg, 20 PPU (61cm/Flr)
Beg2 – 10/7.5kg at 51cm, 20 PPU (Flr/Kns)
Beg3 – 7.5/5kg at 41cm, 20 PPU (Kns)
USA Equivalents – CFA LITE Options:
RX – 55/35lb
Int1 – 50/35lb, 20 S/HSPU
Int2 – 45/25lb, 20 (1/2 AbM)
Int3 – 35/25lb, 20 (2/3 AbM)
Beg1 – 35/22lb, 20 PPU (61cm/Flr)
Beg2 – 22/15lb at 51cm, 20 PPU (Flr/Kns)
Beg3 – 15/10lb at 41cm, 20 PPU (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
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