Featured Image – Coach Anje competing and recovering on the Individual Quarterfinals this past weekend! Good work Coach Anje!! 

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 – 130421

 

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 Rope Climbing

 

b) Practice Pistol Squats

 

Scores = Both for Quality

 

then…

 

2) CrossFit Games Individual Quarter Finals – Test 2 https://games.crossfit.com/workouts/onlinequalifiers/2021

 

For total time:

60 GHD sit-ups

6 rope climbs, 15 ft.

60 alternating single-leg squats

50 GHD sit-ups

5 rope climbs, 15 ft.

50 alternating single-leg squats

40 GHD sit-ups

4 rope climbs, 15 ft.

40 alternating single-leg squats

30 GHD sit-ups

3 rope climbs, 15 ft.

30 alternating single-leg squats

 

TC – 20 min

 

Score = Time/TC plus 1 sec/rep missed

 

RC 15 ft. – 4.57m

 

Scaling:

Reduce as indicated below!

Newer athletes should reduce the total volume and avoid the GHD.

 

CFA LITE Options:

Home-Based – Towell PU sub for Rope Climbs (6x level Reps) or Towel Rows RX – 40-30-20-15 reps on 25kg/15kg

B1 – Jump T-PU (set grip 3/4 of forearm…not half)

GHD SU sub – Strict 40-30-20-10 W-Sit-up (use DB/KB H-B loads)

Int1 – 22.5/15kg; 40-30-20-10 Pistol; 25-20-15-10 GHD SU or W-SU; 5-4-2-2 RC or T-PU/T-Rows

Int2 – 22.5/15kg; 40-30-20-10 Pistol (Green/Hold Rings); 25-15-10-5 GHD SU or W-SU; 4-3-2-1 RC or T-PU/T-Rows

Int3 – 20/12kg; 40-30-20-10 Pistol (Hip Crease just above Hor); 20-10-10-5 and GHD SU or W-SU; 4-3-2-1 Half RC (no jump) or T-PU/T-Rows

Beg1 – 15/10kg; W-SU; Lunges; 12-10-8-6 Rope Pulls (Ly2Stand – Str) or 36-30-24-18 Jump T-PU/T-Rows

Beg2 – 12/8kg; W-SU; 40-30-20-10 Lunges; 12-10-8-6 Rope Pulls (Ly2Stand – Bnt Hips) or 36-30-24-18 T-Ring Rows (1/0.5m)/T-Rows

Beg3 – 8/5kg; 25-20-15-10 Static Lunge and Sit-ups, 12-10-8-6 Rope Pulls (Sit2Stand) or 36-30-24-18 T-Ring Rows (0.5/0m)/T-Rows

 

CFA LITE Options – USA Equivalents:

Home-Based – Towell PU sub for Rope Climbs (6x level Reps) or Towel Rows RX – 40-30-20-15 reps on 55lb/35lb

B1 – Jump T-PU (set grip 3/4 of forearm…not half)

GHD SU sub – Strict 40-30-20-10 W-Sit-up (use DB/KB H-B loads)

Int1 – 50/35lb;  40-30-20-10 Pistol; 25-20-15-10 GHD SU or W-SU; 5-4-2-2 RC or T-PU/T-Rows

Int2 – 50/35lb; 40-30-20-10 Pistol (Green/Hold Rings); 25-15-10-5 GHD SU or W-SU; 4-3-2-1 RC or T-PU/T-Rows

Int3 – 45/25lb; 40-30-20-10 Pistol (Hip Crease just above Hor); 20-10-10-5 and GHD SU or W-SU; 4-3-2-1 Half RC (no jump) or T-PU/T-Rows

Beg1 – 35/20lb; W-SU; Lunges; 12-10-8-6 Rope Pulls (Ly2Stand – Str) or 36-30-24-18 Jump T-PU/T-Rows

Beg2 – 25/15lb; W-SU; 40-30-20-10 Lunges; 12-10-8-6 Rope Pulls (Ly2Stand – Bnt Hips) or 36-30-24-18 T-Ring Rows (1/0.5m)/T-Rows

Beg3 – 15/10lb; 25-20-15-10 Static Lunge and Sit-ups, 12-10-8-6 Rope Pulls (Sit2Stand) or 36-30-24-18 T-Ring Rows (0.5/0m)/T-Rows

 

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