Featured Image – T-minus 4 days to the start of the Open and workout 21.1. The 2021 season kicks off March 11 with the three-week CrossFit Open. Registration is live. Sign up today! Visit https://games.crossfit.com/ for more info and to sign-up!

 

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 – 080321

 

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) T/Challenge Re-Test:

 

Test 1 T/Challenge – Complete 2 Rnds of the following for Max Reps:

Min 1,2 – Power Cleans

Min 3,4 – Clusters

Min 5,6 – Push Jerks

Rest 3 min

 

Score = Total Reps

 

CFA LITE Options:

RX – 52/36kg

Int1 – 47/32kg

Int2 – 43/30kg

Int3 – 40/28kg

Beg1 – 35/25kg

Beg2 – 25/17kg

Beg3 – 20/12kg

 

CFA LITE Options – USA Equivalents:

RX – 115/80lb

Int1 – 105/70lb

Int2 – 95/65lb

Int3 – 90/60lb

Beg1 – 75/55lb

Beg2 – 55/35lb

Beg3 – 45/25lb

 

Home-based – Same workout but with DB’s with following loads…

 

CFA LITE Options:

RX sub – DB/KB/BP/Light BB – 25kg/15kg

Int1 – same Rx

Int2 – 22.5/15kg

Int3 – 20/12kg

Beg1 – 15/10kg

Beg2 – 12/8kg

Beg3 – 8/5kg

 

CFA LITE Options – USA Equivalents:

RX sub – DB/KB/BP/Light BB – 55/35lb

Int1 – same Rx

Int2 – 50/35lb

Int3 – 45/25lb

Beg1 – 35/20lb

Beg2 – 20/25lb

Beg3 – 15/10lb

 

then…

 

2) Progression from 8 Feb 21 …

 

Complete 75 Back Squats FT (102kg/70kg) but every time you break by stopping or re-racking, complete 5 BB Facing Burpees!

 

TC – 15 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

BBF Bps Std – jump/step back/up but 2 foot take-off

Int1 – 90/60

Int2 – 80/55

Int3 – 70/50; 4 BBF Bps

Beg1 – 60/40; 3 BBF Bps

Beg2 – 45/30; 3 BBF Bps (SO)

Beg3 – 35/20; 2 BBF Bps (SO)

 

CFA LITE Options – USA Equivalents:

BBF Bps Std – jump/step back/up but 2 foot take-off

RX – 220/155lb

Int1 – 200/155lb

Int2 – 185/130lb

Int3 – 160/108lb; 4 BBF Bps

Beg1 – 130/90lb; 3 BBF Bps

Beg2 – 100/65lb; 3 BBF Bps (SO)

Beg3 – 80/45lb; 2 BBF Bps

 

Home-Based – Complete 125 Back Squats FT (25kg/15kg) but every time you break by stopping or re-racking, complete 5 BB Facing Burpees!

 

TC – 15 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

BBF Bps Std – jump/step back/up but 2 ft take-off, any ft landing

RX sub – DB/KB/BP/Light BB – 100 Reps on 25kg/15kg

Int1 – same Rx

Int2 – 22.5/15kg

Int3 – 20/12kg; 4 BBF Bps

Beg1 – 15/10kg; 4 BBF Bps

Beg2 – 12/8kg; 3 BBF Bps (SO)

Beg3 – 8/5kg; 2 BBF Bps (SO)

 

CFA LITE Options – USA Equivalents:

BBF Bps Std – jump/step back/up but 2 ft take-off, any ft landing

RX sub – DB/KB/BP/Light BB – 100 Reps on 55/35lb

Int1 – same Rx

Int2 – 50/35lb

Int3 – 45/25lb; 4 BBF Bps

Beg1 – 35/20lb; 4 BBF Bps

Beg2 – 20/25lb; 3 BBF Bps (SO)

Beg3 – 15/10lb; 2 BBF Bps (SO)

 

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