Featured Image – What was your favourite Open Workout 21.1 recovery position?  

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 – 150321

 

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

 

Only those who have not Tested Open Workout 21.1 should test today! If you are considering Re-Testing please talk to the coaches first! 

 

1) Squat Clean plus 2 Front Squats 3-3-3-3-3 (Max Day)

 

Score = Load

 

CFA LITE Options:

Beg2/3 – Power Clean plus 3 Front Squats. Reduce loading so as to maintain great form!

 

then…

 

2) Complete 3 Rnds of the following for Max Reps:

 

AMRAP 3 min:

10 Thrusters (45kg/30kg)

10 C2B Pull-up

 

Rest 3 min…

 

Score = Total Reps

 

CFA LITE Options:

RX – 45/30kg ; BOR sub for Pull-ups 15 reps

Int1 – 45/30kg; 8 C2B PU

Int2 – 43/29kg; 10 PU

Int3 – 40/28kg; 8 PU

Beg1 – 35/25kg; 10 PU (G/P)

Beg2 – 25/17kg; RR (1/0.5m)

Beg3 – 20/12kg; RR (0.5/0m)

 

CFA LITE Options – USA Equivalents:

RX – 100/65lb ; BOR sub for Pull-ups 15 reps

Int1 – 100/65lb; 8 C2B PU

Int2 – 95/63lb; 10 PU

Int3 – 90/60lb; 8 PU

Beg1 – 75/55lb; 10 PU (G/P)

Beg2 – 55/35lb; RR (1/0.5m)

Beg3 – 45/25lb; RR (0.5/0m)

 

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