Featured Image – Carla on the heavy complex of Open Workout 21.4, while intern Coach Andy Judges and Eva in support in the background!

 

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 – 290321

 

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 21.3 should test today! If you are considering Re-Testing please talk to the coaches first! 

 

1) AMRAP the following for 30 min:

800m Run

3 Cleans (squat) (120kg/84kg or 75% 1RM)

5 Wall Walks

20m HS Walk

 

Score = Load

 

CFA LITE Options:

HB – Clean (squat) 15 reps on 25/15kg

Beg1/2 – PC, FS allowed

Rx –        120/84kg

Level1 – 114/80kg

Level2 – 108/76kg

Level3 – 105/74kg

Level4 – 102/71kg

Int1 –     99/69kg; 22.5/15kg; 18m HSW

Int2 –     96/67kg; 20/12kg; 15m HSW

Int3 –     84/59kg; 20/12kg; 12m HSW or 36 HS Opp-S Taps

Beg1 –   72/50kg; 15/10kg; Half WW/21.1 std scaled; 36 Rev WW Opp-S Taps

Beg2 –   60/42kg; 12/8kg; 1 Step Ft; 20m BW (Str)

Beg3 –   48/34kg; 8/5kg; WormW; 20m BW (Bnt)

 

 

CFA LITE Options – USA Equivalents:

HB – Clean (squat) 15 reps on 55/35lb

Beg1/2 – PC, FS allowed

Rx – 264/185lb

Level1 – 251/176lb

Level2 – 238/167lb

Level3 – 231/162lb

Level4 – 225/157lb

Int1 –     218/153lb; 50/35lb; 18m HSW

Int2 –     212/148lb; 45/25lb; 15m HSW

Int3 –     185/130lb; 45/25lb; 12m HSW or 36 HS Opp-S Taps

Beg1 –   159/111lb; 35/20lb; Half WW/21.1 std scaled; 36 Rev WW Opp-S Taps

Beg2 –   132/93lb; 25/15lb; 1 Step Ft; 20m BW (Str)

Beg3 –   106/74lb; 15/10lb; WormW; 20m BW (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