Featured Video – Catch Games Central 02.17: Coaching Firepower, Masters Reign … we missed posting this a few weeks back (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 – 250321

 

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)

*Progress from last week!

 

Score = Load

 

NB – drop btwn reps

 

CFA LITE Options:

Beginners – Keep loading so that great form is maintained

 

then…

 

2) AMRAP the following for 18 min:

12 Airsquats

12 Push Press (50kg/33kg)

12 Alt. Jump Lunges

24 sec X-Bridge Left

24 sec X-Bridge Right

24 HS w Opposite Shoulder Taps

 

Score = Total Reps

NB – Open Athletes do 8 min

 

CFA LITE Options:

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

Int1 – 45/30kg

Int2 – 43/28kg

Int3 – 40/25kg, 22.5/15kg, 1/2 X/Bridge (arm up), HS Weight Transfers

Beg1 – 30/20kg, 20/12kg, S/Bridge, Opp Sh Taps (Rev – Half WW)

Beg2 – 25/15kg, 15/10kg, S/Bridge, Piked Opp Sh Taps (61/51cm)

Beg3/TC – 15/10kg, 12/8kg, Kneeling S/Bridge, HS Hold (Opp Sh Taps)

 

CFA LITE Options – USA Equivalents:

Home-Based – DB/KB/BP 55/35kg – 15 Reps PP

Int1 – 100/65lb

Int2 – 95/60lb

Int3 – 90/55lb, 50/35lb, 1/2 X/Bridge (arm up), HS Weight Transfers

Beg1 – 65/45lb, 45/25lb, S/Bridge, Opp Sh Taps  (Rev – Half WW)

Beg2 – 55/35lb, 35/20lb, S/Bridge, Piked Opp Sh Taps (61/51cm)

Beg3/TC – 35/20lb, 25/15lb, Kneeling S/Bridge, HS Hold (Opp Sh Taps)

 

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