Tomorrow morning is the Announcement 21.2 … catch all the action on https://games.crossfit.com/

Featured  Video – Games Central 03.11: Retirements, Reminders, and New Ways to Compete (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).

 

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ONLINE WHITEBOARD/COACHING – 180321

 

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!

 

1) Snatch (squat) 2 – E90sOn90s for 9 min (6 sets) (Count sets >75% 1RM, Max Day)

Open Athletes – Snatch (squat) 2-2-2-2-2 (50-60% 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 16 min:

10 KB/Rower Facing Burpees

20 cal Row or 20 SDHP (20kg/12kg)

400m Run

2 Wall Walks

10 Pull-ups

 

Score = Total Reps

 

NB – Open Athletes – AMRAP 9 min RPE 7/10

 

CFA LITE Options:

WW – 21.1 Stds

Int1/2/3 – same

Beg1 – 2 Half WW or 21.1 Sc, PU (P/G), 16/10kg

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

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

 

USA Equivalents – CFA LITE Options:

WW – 21.1 Stds

RX sub – SDHP 45/26lb KB/BB

Int1/2/3 – same

Beg1 – 2 Half WW or 21.1 Sc, PU (P/G), 35/22lb

Beg2 – 10m BW (str), RR (1/0.5m), 22/17lb

Beg3 – 10m BW (bnt), RR (0.5/0m), 17/11lb

 

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