Featured Image – Rob finishing off well on the Oly complex of Open Workout 21.4!! A big congrats to everyone who complete the 2021 CrossFit Games Open!! Please REMEMBER to submit your scores tonight before 19:00!!

 

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

 

1)

a) Practice Double-Unders

 

Score = Quality

 

b) Tabata DU

 

Score = Total Reps

 

CFA LITE Options:

Beg1/2/3 – Single Unders

 

then…

 

2) AMRAP the following for 14 min:

20 Burpee Box Jump Overs (61cm/51cm)

30 Wall Balls (10kg/6.3kg to 10ft/9ft)

 

Score = Total Reps

 

CFA LITE Options:

RX – Thruster sub WB (25kg/15kg)

Bp BJO sub Broad Jump (1.24/1m)

Int1 – WB/sub Thr (22.5/15kg)

Int2 – WB/sub Thr (22.5/15kg)

Int3 – WB (9.1/6.3kg, 9ft/8ft lower height) OR Th 20/12kg

Beg1 – Bp SO (61/51cm)/BpBJ (1/0.8m); WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg)

Beg2 – 15 Bp SO (51cm)/BpBJ (0.8/0.5m); WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg)

Beg3/TC – 15 Bp SO (30cm)/BpBJ (0.6/0.4m); WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg)

 

USA Equivalents – CFA LITE Options:

RX – Thruster sub WB (55kg/35lb)

Bp BJO sub Broad Jump (1.24/1m)

Int1 – WB/sub Thr (50/35lb)

Int2 – WB/sub Thr (50/35lb)

Int3 – WB (20/14lb, 9ft/8ft lower height)OR Th 45/25lb

Beg1 – Bp SO (24/20inch)/BpBJ (1/0.8m); WB (14/10lb, 10ft/9ft) OR Th (35/25lb)

Beg2 – 15 Bp SO (20inch)/BpBJ (0.8/0.5m); WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/17lb)

Beg3 – 15 Bp SO (11inch)/BpBJ (0.6/0.4m); WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (17/11lb)

 

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