Featured Image -Ashlynne “flying” on some Kipping Pull-ups in a super tough WOD!!!

 

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 – 180221

 

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) Deadlift 5-5-5 (65% 1RM)

 

Score = Load

 

Home-based – Deadlift RM – E90sOn90s for 3 Rnds (4.5 min)

 

Score = Total Loading (Sum of Load x Reps)

 

CFA LITE Options – Reduce loading so that great form is maintained!

 

then…

 

2) Complete 21-15-9 of the following FT:

Deadlift (102kg/70kg)

HSPU

Box Jump Over (61cm/51cm)

 

TC – 15 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

Home-based DB/KB/B-Pack/light BB 33-27-21 Deadlifts Reps on 25/15kg

Int1 – 90/60; 22.5/15kg; 18-12-6 HSPU

Int2 – 80/55; 20/15kg; HSPU (1/2 abm)

Int3 – 70/50; 16/12kg; HSPU (2/3 abm)

Beg1 – 60/40; 15/10kg; PPU (61cm/51cm)

Beg2 – 45/30; 12/8kg; PPU (Flr/Kns)

Beg3 – 35/20; 8/5kg; PPU (Kns)

 

CFA LITE Options – USA Equivalents:

RX – 220/155lb

Home-based DB/KB/B-Pack/light BB 33-27-21 Deadlifts Reps on 55/35lb

Int1 – 200/138lb; 50/35lb; 18-12-6 HSPU

Int2 – 185/125lb; 50/35lb; HSPU (1/2 abm)

Int3 – 155/105lb; 45/25lb; HSPU (2/3 abm)

Beg1 – 135/95lb; 35/25lb; PPU (61cm/51cm)

Beg2 – 100/65lb; 25/15lb; PPU (Flr/Kns)

Beg3 – 90/45lb; 15/10lb; PPU (Kns)

 

EXTRAS WOD

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