Featured Image – Jess working hard and smart @CrossFitAlgoa #Summerstrand
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 – 240221
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) Last completed 3 Sept 2019 …
Complete 7 Rounds (21 min) of the following for Max Reps:
AMRAP 40 sec – Thrusters (45kg/30kg)
Rest 20 sec
AMRAP 40 sec – C2B Pull-ups
Rest 20 sec
AMRAP 40 sec – BB Facing Burpees
Rest 20 sec
Score = Total Reps
CrossFit Algoa LITE Options:
BOR – Divide reps by 1.5
RX – BB 45/30kg, DB/KB/B-Pack/light BB 25/15kg (divide reps by 1.5 on Thrusters)
Int1 – 43/28kg
Int2 – 40/26kg
Int3 – 35/24kg, PU or BOR
Beg1 – 30/20kg, PU (P/G) or BOR, BBF Bp (SO)
Beg2 – 25/15kg, RR (1/0.5m) or BOR, Bps
Beg3 – 20/12kg, RR (0.5/0m) or BOR, Bps
CrossFit Algoa LITE Options – USA Equivalents:
BOR – Divide reps by 1.5
RX – BB 100/65lb, DB/KB/B-Pack/light BB 25/15kg (divide reps by 1.5 on Thrusters)
Int1 – 95/60lb
Int2 – 40/57lb
Int3 – 35/52lb, PU or BOR
Beg1 – 65/45lb, PU (P/G) or BOR, BBF Bp (SO)
Beg2 – 55/35lb, RR (1/0.5m) or BOR, Bps
Beg3 – 45/25lb, RR (0.5/0m) or BOR, Bps
then…
2) Accumulate 5 min of Freestanding Handstand Holding – FT
TC – 14 min
Score = Time/TC plus 1 sec/rep missed
CFA LITE Options:
Int1/2 – Same
Int3 – At wall HS Hold
Beg1 – Reverse Wall Walk Hold
Beg2 – Piked Hold (61cm)
Beg3 – Piked Hold (51cm)
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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