Featured Image – From left… Vicky, Marco and Michele… all doing Open workout 21.2 in class!

REMINDER – OPEN ATHLETES… PLEASE LOG YOUR SCORES AS SOON AS YOU HAVE TESTED OR IF THEY ARE OUTSTANDING AT GAMES.CROSSFIT.COM

REMINDER – PUBLIC HOLIDAY CLASS SCHEDULE – 8:30 NEWTON PARK (OVERFLOW TO 9:40) AND 9:00 SUMMERSTRAND

 

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 – 220321

 

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

 

Only those who have not Tested Open Workout 21.2 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)

*Progress from last week!

 

Score = Load

 

CFA LITE Options:

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

 

then…

 

2) Last Completed 22 Oct 2019…

 

Complete the following FT:

21-15-9 of:

OH Walking Lunges (45kg/30kg)

C2B Pull-ups

 

Into…

 

12-9-6 of:

OH Walking Lunges (60kg/40kg)

Muscle-ups

 

TC – 14 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

Home-Based – DB/KB/BP 25kg/15kg – BOR (double reps); OH WL 1st 27-21-15 and 2nd 21-15-9

Scaling Dips – Home-based Scaling Push-ups

Int1 – same, 9-6-3 MU

Int2 – 40/27kg, 55/37kg, 20/12kg, PU, B-MU (R/B) or Jump B-MU (Bar @ Chin), BOR

Int3 – 35/25kg, 50/35kg, 20/12kg, PU, B-MU (B/P) or Jump B-MU (Bar @ Collar Bone), BOR

Beg1 – 30/20kg, 45/30kg, 15/10kg, PU(P/G) both, RD (B/P)

Beg2 – 20/12kg, 25/15kg, 12/8kg, RR (1/0.5m), S/PD(str)

Beg3 – 15/9kg, 20/12kg, 8/5kg, RR (0.5/0m), S/PD(bnt)

 

CFA LITE Options – USA Equivalents:

Home-Based – DB/KB/BP 55/35lb – BOR (double reps); OH WL 1st 27-21-15 and 2nd 21-15-9

Scaling Dips – Home-based Scaling Push-ups

Int1 – same, 9-6-3 MU

Int2 – 90/60lb, 120/80lb, 45/25lb, PU, B-MU (R/B) or Jump B-MU (Bar @ Chin), BOR

Int3 – 75/55lb, 110/75lb, 45/25lb, PU, B-MU (B/P) or Jump B-MU (Bar @ Collar Bone), BOR

Beg1 – 66/45lb, 100/65lb, 35/20lb, PU(P/G) both, RD (B/P)

Beg2 – 45/25lb, 55/35lb, 25/15lb, RR (1/0.5m), S/PD(str)

Beg3 – 35/20lb, 45/25lb, 15/10lb, RR (0.5/0m), S/PD(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