Featured Image – Wiehann and Jess on Push Jerks down @CrossFitAlgoa Summerstrand! 

 

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 – 310321

 

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) Last completed 9 Jan 2021…

 

Turkish Get-ups 2 – EMOM for 10 min (Climb to Max Day)

 

Score = Load

NB – 1x Non-Dominant side, 1x Dominant side

 

CFA LITE Options:

Use a load that you can move with good form!

New Beginners – 4 TGU Sit-ups (min 1), then 4 Static assisted Lunges (min 2)

 

then…

 

2) CFHQ Workout of the Day – 210317

Workout Tips – https://www.crossfit.com/essentials/workout-tips-for-210317

 

3 rounds for time of:

Run 200 meters

20 knees-to-elbows

Run 200 meters

20 dumbbell thrusters

 

DBs 40/25-lb. (18kg/11kg)

RX at CFA 20kg/12kg

 

TC = 17 min

 

Score = Time/TC plus 1 sec/rep missed

Run – 10m = 1 Rep

 

Scaling:

Reduce the load and choose a knees-to-elbows modification that allows you to complete each exercise in no more than 2-3 sets.

 

CFA LITE Options:

DBs 40/25-lb. (18kg/11kg) – RX at CFA 20kg/12kg

Home-Based – same

K2E Sub – Lying F2H

Int1 – 17 K2E, 17 Th

Int2 (CFHQ Int) – 15 K2E, 15 Th

Int3 – 12 K2E, 12 Th

Beg1 – 20 HLR (or Lying F2H), 15×2/10kgx2, BBF Bps (stepping back/up but J/O),

Beg2 (CFHQ Beg) – 15 HKR (or Lying K2H), 15 Thr 7.5×2/5kgx2 BBF Bps (stepping back/up/over),

Beg3/TC – 15 Sitting (K2C), 15 Thr 5×2/2.5x2kg

 

CFA LITE Options – USA Equivalents:

DBs 40/25-lb. (18kg/11kg) – RX at CFA 20kg/12kg

Home-Based – same

K2E Sub – Lying F2H

Int1 – 17 K2E, 17 Th

Int2 (CFHQ Int) – 15 K2E, 15 Th

Int3 – 12 K2E, 12 Th

Beg1 – 20 HLR (or Lying F2H), 35×2/22lbx2, BBF Bps (stepping back/up but J/O),

Beg2 (CFHQ Beg) – 15 HKR (or Lying K2H), 15 Thr 15×2/10lbx2 BBF Bps (stepping back/up/over),

Beg3/TC – 15 Sitting (K2C), 15 Thr 11×2/5lbx2kg

 

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