Featured Image – Rejoyce and Kerri both working hard on the DB Snatches 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 – 010421

 

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) Drop Snatch (Bar only) 3 – EMOM 3

 

Score = For Quality

 

b) Tall Snatch (Bar only) 3 – EMOM 3

 

Score = For Quality

 

Straight into…

 

c) Hang Snatch (squat) 2 – E90sOn90s for 9 min (6 sets) (Count sets >70% 1RM, Max Day)

*Progress from last week!

NB – drop btwn reps

 

Score = Load

 

CFA LITE Options:

Beginners – Keep loading so that great form is maintained

 

then…

 

2) Complete 4 Rnds of:

500m Row

8 Muscle-ups

 

TC – 18 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

RX sub Rowing 20/12kg ; HB sub for MU (DB/KB/BP/BB) 24 BOR on 20kg/12kg plus Push-ups

Pull-ups/RR – Double Reps (i.e. 16 plus Push-ups)

Int1 – 5 MU or BOR,PU

Int2 – B-MU (R/B) or Jump B-MU (Bar @ Chin) or BOR,PU

Int3 – B-MU (B/P) or Jump B-MU (Bar @ Collar Bone) or BOR,PU

Beg1 – 16/10kg; 16 PU (G/P)/16/12PU (ts) or BOR,16/12PU (both Toes)

Beg2 – 12/8kg; 16 RR (1/0.5m)/(12 M-Ts; 16 W-kns) or BOR,PU (12 M-Ts; 16 W-kns)

Beg3 – 8/5kg; 16 RR (1/0.5m)/PU (12 both Kns) or BOR,PU (12 both Kns)

 

CFA LITE Options – USA Equivalents:

RX sub Rowing 45/25lb ; HB sub for MU (DB/KB/BP/BB) 24 BOR on 45/25lb plus Push-ups

Pull-ups/RR – Double Reps (i.e. 16 plus the Push-ups)

Int1 – 5 MU or BOR,PU

Int2 – B-MU (R/B) or Jump B-MU (Bar @ Chin) or BOR,PU

Int3 – B-MU (B/P) or Jump B-MU (Bar @ Collar Bone) or BOR,PU

Beg1 – 35/22lb; 16 PU (G/P)/16/12PU (ts) or BOR,16/12PU (both Toes)

Beg2 – 26/17lb; 16 RR (1/0.5m)/(12 M-Ts; 16 W-kns) or BOR,PU (12 M-Ts; 16 W-kns)

Beg3 – 17/11lb; 16 RR (1/0.5m)/PU (12 both Kns) or BOR,PU (12 both Kns)

 

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