Featured Image – Bonni in flight on the Burpee Box Jump Overs of Open Workout 21.2!!

 

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 – 240321

 

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) Push Jerk 2 – EMOM 10 (Climb to Max Day)

 

Score = Load

 

CFA LITE Options:

From Rack

Reduce loading so that great form is maintained

Beg2/3 – Push Press allowed

 

then…

 

2) Complete 3 Rnds of the following FT:

400 m Run

15 BB Facing Burpees

15 Hang Power Cleans (70kg/49kg)

15 T2B

 

10m = 1 Rep

RX BBF Bps – 2 ft jump back/up/over (no stepping)

 

TC = 16 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

Home-Based – DB/KB/BP 25/15kg – 25 Reps HPC

T2B Sub – Lying F2H

Int1 – same

Int2 – 65/45kg

Int3 – 60/40kg, 22.5/15kg

Beg1 – 45/30kg, 20/12kg, BBF Bps (stepping back/up but J/O), HLR (or Lying F2H)

Beg2 – 30/18kg, 15/10kg, BBF Bps (stepping back/up/over), HKR (or Lying K2H)

Beg3/TC – Run 300m, 20/12kg, 12/8kg, Bps (normal), Sitting (K2C)

 

CFA LITE Options – USA Equivalents:

Home-Based – DB/KB/BP 55/35lb – 25 Reps HPC

T2B Sub – Lying F2H

RX – 155/105lb

Int1 – same

Int2 – 145/100lb

Int3 – 135/90lb, 55/35lb

Beg1 – 100/65lb, 45/25lb, BBF Bps (stepping back/up but J/O), HLR (or Lying F2H)

Beg2 – 65/40lb, 35/20lb, BBF Bps (stepping back/up/over), HKR (or Lying K2H)

Beg3/TC – Run 300m, 45/25lb, 25/15lb, Bps (normal), Sitting (K2C)

 

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