Featured Image – Coach Riaan “Riri” focused on the Double-Unders of Open Workout 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 – 170321

 

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) Squat Clean – EMOM 10 (Climb to Max Day)

 

Score = Load

 

CFA LITE Options:

Reduce loading so that great form is maintained

Beg2/3 – Power Clean plus FS allowed

 

then…

 

2) CF HQ – Workout of the Day 210303 (170715)

 

Workout Tips – https://www.crossfit.com/essentials/workout-tips-for-170715

 

Complete 27-21-15-9 reps for time of:

Squat cleans

Ring dips

 

♀ 65 lb. ♂ 95 lb.

 

TC – 15 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

Home-Based – DB/KB/BP 25/15kg – 33-27-21-15 Reps

Int1 – 24-18-12-6 RD

Int2 – 21-15-9-3 RD

Int3 – 40/27kg; 22.5/15kg; RD (R/B) or 24-18-12-6 Jumpup, lower dwn

Beg1 – 30/20kg; 20/12kg; RD/BD (B/P) or 21-15-9-3 Jumpup, lower dwn

Beg2 – 20/12kg; 15/10kg; SPD (str) or Chair Dips (Str)

Beg3 – 15/9kg; 12/8kg; SPD (bnt) or Chair Dips (bnt)

 

USA Equivalents – CFA LITE Options:

Home-Based – DB/KB/BP 55/35lb – 33-27-21-15 Reps

RX – 95/65lb

Int1 – 24-18-12-6 RD

Int2 – 21-15-9-3 RD

Int3 – 90/60lb, 50/35lb; RD (R/B) or 24-18-12-6 Jumpup, lower dwn

Beg1 – 65/45lb, 45/25lb, RD/BD (B/P) or 21-15-9-3 Jumpup, lower dwn

Beg2 – 45/35lb, 35/22lb, SPD (str) or Chair Dips (Str)

Beg3 – 35/20lb, 22/18lb, SPD (bnt) or Chair Dips (bnt)

 

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