Featured Video – Games Central 02.18: Semifinals Announced – We missed reposting this video in February… here are the details on the CrossFit Games Semifinals! For entering The Open, please visit https://games.crossfit.com/  (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 info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

 

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

 

ONLINE WHITEBOARD/COACHING – 040321

 

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 5-5-5-5 (70% 1RM)

 

Score = Load

 

Home-based – Deadlift RM – E90sOn90s for 4 Rnds (6 min)

 

Score = Total Loading (Sum of Load x Reps)

 

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

 

then…

 

2) Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2019

 

Reebok CrossFit Games – Open Workout 19.4

 

WORKOUT 19.4

 

For total time:

3 rounds of:

10 snatches

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

 

Time cap: 12 minutes, including 3-minute rest

period

 

Score = Time/TC plus 1 sec per rep missed

 

Rx’d: (Ages 16-54)

Men snatch 95 lb.

Women snatch 65 lb.

BB Facing Burpee Standard – you can step back and step up but 2 foot take-off and land 1 or 2 feet.

 

Scaled: (Ages 16-54)

Men snatch 65 lb., perform chin-over-bar pull-ups, may

step over bar on the burpees

Women snatch 45 lb., perform chin-over-bar pull-ups,

may step over bar on the burpees

 

Teenagers 14-15:

Boys snatch 65 lb.

Girls snatch 45 lb.

 

Scaled Teenagers 14-15:

Boys snatch 45 lb., perform chin-over-bar pull-ups, may

step over bar on the burpees

Girls snatch 35 lb., perform chin-over-bar pull-ups, may

step over bar on the burpees

 

Masters 55+ (Int3):

Men snatch 65 lb., perform chest-to-bar pull-ups

Women snatch 45 lb., perform chest-to-bar pull-ups

 

Scaled Masters 55+ (Beg2):

Men snatch 45 lb., perform jumping chest-to-bar

pull-ups, may step over bar on the burpees

Women snatch 35 lb., perform jumping chest-to-bar

pull-ups, may step over bar on the burpees

 

The official weight is in pounds. For your convenience,

the minimum acceptable weights in kilograms are 43 kg

(95 lb.), 29 kg (65 lb.), 20 kg (45 lb.) and 15 kg (35 lb.).

 

CFA LITE Options:

RX – 43/29kg

CFA Home-based – DB/KB/B-Pack/light BB 15 Snatches and 20 BOR (PU sub) on 25/15kg

Int1 – 40/27; 22.5/15kg; 8 B-MU

Int2 – 35/25; 20/15kg; 10 B-MU (R/B) or Jump B-MU (Bar @ Chin)

Int3 – 29/20kg; PU; 16/12kg (CF HQ Scaled)

Beg1 – 29/20kg; C2B PU (P/G) or Jump C2B PU; 15/10kg; (CF HQ Scaled Masters 55+)

Beg2 – 20/15; RR (1.5/1m); 12/8kg

Beg3 – 20/12; RR (1/0.5m); 8/5kg

 

CFA LITE Options – USA Equivalents:

RX – 95/65lb

CFA Home-based – DB/KB/B-Pack/light BB 15 Snatches and 20 BOR (PU sub) on 55/35lb

Int1 – 90/60lb; 50/35lb; 8 B-MU

Int2 – 75/55lb; 45/35lb; 10 B-MU (R/B) or Jump B-MU (Bar @ Chin)

Int3 – 65/45lb; PU; 35/25lb (CF HQ Scaled)

Beg1 – 65/45lb; C2B PU (P/G) or Jump C2B PU; 35/25lb (CF HQ Scaled Masters 55+)

Beg2 – 45/35lb; RR (1.5/1m); 25/15lb

Beg3 – 45/35lb; RR (1/0.5m); 15/10lb

 

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