Featured Image – Gavin working hard on the DB Snatches of Open Workout 21.2!! Well done to everyone who completed 21.2 over the weekend!! All the best for the prep for Open Workout 21.3… the last Open workout for 2021!! 

 

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 – 230321

 

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

 

1) Strict HSPU RM – E2ndMon2ndM for 5 Rnds

 

Score = Total Reps

*Progression from last week!

 

CFA LITE Options:

Int1 – S-HSPU

Int2 – S-HSPU (1/2 Abm)

Int3 – S-HSPU (2/3 Abm)

Beg1 – PPU (61/51cm)

Beg2 – PPU (51cm/Flr)

Beg3 – PPU (Kns 15cm el)/PU (kns)

 

then…

 

2) AMRAP the following for 3 Rnds (17 min):

Min 1 – DB Power Clean and Jerk (25kgx2/15kgx2)

Min 2 – Box Step-overs (25kgx2/15kgx2 at 61cm/51cm)

Min 3 – GHD Sit-ups or Weighted Sit-ups (25kg/15kg)

Min 4 – DU

Min 5 – Burpee GTOH (25kg/15kg)

Min 6 – REST

 

Score = Total Reps

 

NB – Box Step-overs – DB/KB must be carried in hands (Farmers walk position)

 

CFA LITE Options:

Use KB or closest DB loading

RX Home-Based DB/KB/BP – 25kg/15kg (C&J reps x 0.6)

Values below 2x DB for C&J and BSO, 1x DB for rest

Int1 – 24/15kg

Int2 – 20/12kg

Int3 – 20/12kg

Beg1 – 15/10kg; Bp SO 61/51cm; SU

Beg2 – 12/8kg; Bp SO 51cm; SU

Beg3 – 8/5kg; Bp SO 41cm; Sit-ups (no load); SU

 

CFA LITE Options – USA Equivalents:

Use KB or closest DB loading

RX Home-Based DB/KB/BP – 55lb/35lb (C&J reps x 0.6)

Values below 2x DB for C&J and BSO, 1x DB for rest

Int1 – 55/35lb

Int2 – 50/25lb

Int3 – 45/25lb

Beg1 – 35/20lb;  Bp SO 24/20 inch; SU

Beg2 – 45/25lb; Bp SO 20 inch; SU

Beg3 – 15/10lb; Bp SO 16inch; Sit-ups (no load); SU

 

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