Featured Image – The latest episode of Games Central 02.17 (Video courtesy of CrossFit, Inc.)
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 email@example.com / 0845086893 (Kids) / 0784517637 (adults).
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ONLINE WHITEBOARD/COACHING – 230221
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)
RX’ED, LITE and HOME WODS
1) Progress from last weeks Front Squat and Strict Press work…
Complete 5 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 >85% 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
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)
2) AMRAP the following for 12 min:
10 TNG Power Cleans (50/32kg)
Score = Total Reps
CFA LITE Options:
DB/KB/BP/Light BB Home-Based sub Below!
RX – BB 50/32kg DB/KB/B-Pack/light BB 18 Reps on PC 25/15kg
Int1 – 45/30kg, 22.5/15kg
Int2 – 40/25kg, 20/15kg
Int3 – 35/20kg, 16/12kg
Beg1 – 30/15kg, 15/10kg
Beg2 – 20/12kg, 12/8kg
Beg3 – 15/8kg, 8/5kg
USA Equivalents – CFA LITE Options:
Rx – (BB) 110/75lb; DB/KB/B-Pack/light BB 18 Reps on PC 55/35lb
Int1 – 100/65lb; 50/35lb
Int2 – 90/55lb; 50/35lb
Int3 – 75/45lb; 45/25lb
Beg1 – 65/35lb; 35/25lb
Beg2 – 45/25lb; 25/20lb
Beg3 – 35/20lb; 15/10lb
Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on firstname.lastname@example.org 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