Featured Video – Justin Medeiros Is No Longer the Underdog (Featured Video, courtesy of CrossFit.com). The next phase of the CrossFit Games Season, the Individuals Quarterfinals, starts this Friday! Visit games.crossfit.com for more details!

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 – 080421

 

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) Pressing Snatch Balance (Bar only) 3 – EMOM 3

 

Score = For Quality

 

b) Heaving Snatch Balance 3 (load as needed) – EMOM 3

 

Score = For Quality

 

Straight into…

 

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

 

Score = Load

 

NB – drop btwn reps

 

CFA LITE Options:

Beginners – Keep loading so that great form is maintained

 

then…

 

2) 10 Rnds FT of:

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

5 Box Step Overs (25kgx2/15kgx2 at 61cm/51cm)

8 C2B Pull-ups

 

TC – 16 min

 

Score = Time/TC plus 1 sec/rep missed

NB – Box SO – Farmers Carry position

 

CFA LITE Options:

Home-Based – RX – 25kgx2/15kgx2

H-B Sub C2B – 10 DB/KB/BB BOR (1 Impl)

Int1 – 22.5kgx2/15kgx2; 6 C2B

Int2 – 22.5kgx2/15kgx2; 5 C2B

Int3 – 20kgx2/12kgx2; 4 C2B

Beg1 – 15kgx2/10kgx2; B-BSO (61/51cm); C2B PU (P/G)

Beg2 – 12kgx2/8kgx2; B-BSO (51cm); RR (1m/0.5m)

Beg3 – 8kgx2/5kgx2; Bps; RR (0.5m/0m)

 

CFA LITE Options – USA Equivalents:

Home-Based – RX – 55lbx2/35lbx2

H-B Sub C2B – 10 DB/KB/BB BOR (1 Impl)

Int1 – 50lbx2/35lbx2; 6 C2B

Int2 – 50lbx2/35lbx2; 5 C2B

Int3 – 45lbx2/25lbx2; 4 C2B

Beg1 – 35lbx2/20kgx2; B-BSO (24/20inch); C2B PU (P/G)

Beg2 – 25lbx2/15kgx2; B-BSO (20inch); RR (1m/0.5m)

Beg3 – 15lbx2/10lbx2; Bps; RR (0.5m/0m)

 

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