Featured Video – Games Central 03.09: Ready for a Rematch in 21.1? (Video courtesy of CrossFit, Inc.)

It’s T-minus 1 day 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, to sign-up and to watch the Live Announcement 21.1!

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 – 110321

 

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

 

The Open Athletes – Please note deloaded training below!

 

T/Challengers – Please Re-test on any Tests (1-4) missed this week!

 

1) TNG Power Clean 5 – E90sOn90s for 9 min (6 sets)

Open Athletes – Power Clean 2-2-2-2-2 (60% 1RM)

 

Score = Load

 

NB – drop btwn reps

 

CFA LITE Options:

Beginners – Keep loading so that great form is maintained

 

then…

 

2) AMRAP the following for 12 min: (Open athletes AMRAP 6 min):

9m HS Walk

6 Hang Power Cleans (50kg/30kg)

3 Pull-ups

100 m Run

 

Score = Total Reps

 

CFA LITE Options:

RX – BB 50/32kg DB/KB/B-Pack/light BB 9 Reps on PC 25/15kg

Int1 – 8m HSW; 45/30kg, 22.5/15kg

Int2 – 7m HSW; 40/25kg, 20/15kg

Int3 – 6m HSW (2 WW), 35/20kg, 16/12kg

Beg1 – 2 Half WW, PU (P/G), 30/15kg, 15/10kg

Beg2 – 10m BW (str), RR (1/0.5m), 20/12kg, 12/8kg

Beg3 – 10m BW (bnt), RR (0.5/0m), 15/8kg, 8/5kg

 

CFA LITE Options – USA Equivalents:

Rx – (BB) 110/75lb; DB/KB/B-Pack/light BB 9 Reps on HPC 55/35lb

Int1 – 8m HSW; 100/65lb; 50/35lb

Int2 – 7m HSW; 90/55lb; 50/35lb

Int3 – 6m HSW (2 WW), 75/45lb; 45/25lb

Beg1 – 2 Half WW, 65/35lb; 35/25lb

Beg2 – 10m BW (str), RR (1/0.5m), 45/25lb; 25/20lb

Beg3 – 10m BW (bnt), RR (0.5/0m), 35/20lb; 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