Featured Video – The 2021 Individual Quarterfinal: Day 1 (Featured Video courtesy of CrossFit, Inc.)

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 – 100421

 

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) Practice 25 min – Rope Climbing 

 

Score = For Quality

 

then…

 

2) CrossFit HQ WOD – 210301 / 170226

 

Workout Tips – https://www.crossfit.com/essentials/workout-tips-for-170226

 

Complete as many rounds as possible in 12 minutes of:

3 Rope Climbs (15 ft. – 4.57m)

12 Push Presses (61kg/43kg)

50 Double-Unders

 

Score = Total Reps

 

Scaling:

Modify the movements and reduce the load so you can keep moving through this workout at high intensity.

 

CFA LITE Options:

Home-Based – see Home-Based Sally to Log scores ; RX – PP 18 Reps on 25kg/15kg

RC sub – Towell PU or Towel BOR 30 Reps

Int1 – 55/36kg; 22.5/15kg

Int2 (CFHQ Int) – 53/34kg; 22.5/15kg; 2 RC

Int3 – 50/32kg; 20/12kg; 4 Half RC (no jump); 40 DU

Beg1 – 45/30kg; 15/10kg; 6 R-Pulls (ly2stand – str legs)/ 18 Rope/Towel Jump PU/ 30 T-BOR; SU

Beg2 – 35/22kg; 12/8kg; 6 R-Pulls (ly2stand – bnt legs)/ 18 Rope/Towel Rows (1/0.5m)/ 30 T-BOR; SU

Beg3 (CFHQ Beg) – 25/17kg; 8/5kg; 3 R-Pulls (ly2stand – bnt legs/ 18 Rope/Towel Rows (0.5/0m)/ 30 T-BOR; SU

 

CFA LITE Options – USA Equivalents:

Home-Based – see Home-Based Sally to Log scores ; RX – PP 18 Reps on 55/35lb

RC sub – Towel PU or Towel BOR 30 Reps

RX – 135/95lb; 55/35lb

Int1 – 120/80lb; 50/35lb

Int2 (CFHQ Int) – 115/75lb; 50/35lb; 2 RC

Int3 – 110/70lb; 45/25lb; 4 Half RC (no jump); 40 DU

Beg1 – 100/65lb; 35/20lb; 6 R-Pulls (ly2stand – str legs)/ 18 Rope/Towel Jump PU/ 30 T-BOR; SU

Beg2 – 75/50lb; 20/25lb; 6 R-Pulls (ly2stand – bnt legs)/ 18 Rope/Towel Rows (1/0.5m)/ 30 T-BOR; SU

Beg3 – 55/35lb; 15/10lb; 3 R-Pulls (ly2stand – bnt legs/ 18 Rope/Towel Rows (0.5/0m)/ 30 T-BOR; SU

 

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