Featured Image – Jodie and Corine on Lunges and Rope Pulls, lying to standing, … the scaled movements for Pistols and Rope Climbing on the CrossFit Games Quarter Finals Test 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 – 160421

 

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 Pull-ups OR C2B Pull-ups

NB – Kipping and Butterfly to be coached!

 

Score = For Quality

 

then…

 

2) Last completed 4 Aug 2020…

 

Complete the following FT:

70 C2B Pull-ups

…BUT at 0 min and every-time you break/fail, complete 9 Burpees as a buy-in before continuing on the C2B Pull-ups

 

TC – 14 min

 

Score = Time/TC plus C2B PU Reps missed

 

CFA LITE Options:

RX – KB 24/16kg, DB 25/15kg

RX BOR Sub – 70 BOR (BB) or 100 BOR (DB/KB/BP)

RX BOR Sub DB/KB/BP – KB 24/16kg or DB 25/15kg

BB BOR Reps = PU Reps

Int1 – 55/36kg; 22.5/15kg; 60 C2B PU/ BOR

Int2 – 53/34kg; 22.5/15kg; 70 PU/ BOR

Int3 – 50/32kg; 20/12kg; 60 PU / BOR

Beg1 – 45/30kg; 15/10kg; 60 PU (P/G) or Jumping PU/ BOR; 6 Bps

Beg2 – 35/22kg; 12/8kg; RR (1/0.5m)/ BOR; 5 Bps

Beg3 – 25/17kg; 8/5kg; RR (0.5/0m)/ BOR; 4 Bps

 

CFA LITE Options:

Home sub RX – on 25/16kg (BB/DB/KB/BP)

Int1 – 65/45kg; 45/30kg or 22.5/15kg

Int2 – 60/40kg; 40/25kg or 22.5/15kg

Int3 – 55/38kg; 35/20kg or 20/12kg

Beg1 – 45/30kg; 30/15kg or 15/10kg

Beg2 – 35/25kg; 20/12kg or 12/8kg

Beg3 – 30/20kg; 15/8kg or 8/5kg

 

CFA LITE Options – USA Equivalents:

Home sub RX – on 55/35lb (BB/DB/KB/BP)

Int1- 145/100lb; 100/65lb or 50/33lb

Int2 – 130/90lb; 90/55lb or 50/33lb

Int3 – 120/85lb; 75/45lb or 45/25lb

Beg1 – 100/65lb; 65/35lb or 35/20lb

Beg2 – 75/55lb; 45/25lb or 25/18lb

Beg3 – 65/45lb; 35/20lb or 18/10lb

 

then…

 

3) Handstand Walking – AMRAP for 5 min

 

Score = Total Distance (m)

 

CFA LITE Options:

Int1/2 –  same

Int3 – HSW or WW (1 = 3 m)

Beg1 – Half WW (1 = 1.5m)

Beg2 – WW Step-up (21.1 scaled or mod)

Beg3 – BW (str)

 

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