Featured Image – Yogan working hard to maintain good form towards the end of a tough WOD… the 2020 CrossFit Games Toes-to-Bar/Lunge Workout!

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 – 200421

 

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

 

Scores = For Quality

 

b) FT:

7 Legless Rope Climb (4.1m)

10 Rope Climb (4.57m)

 

TC = 15 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

Int1 – 3m (no jump)

Int2 – 2m (no jump)

Int3 – 47 Rope PU, 60 Leg Ass R-PU

Beg1 – 21 Rope Pulls (lying – str legs), 30 RP (lying – bnt)

Beg2 – 21 Rope Pulls (lying – bnt legs), 30 RP (sit to stand)

Beg3 – 21 Rope Pulls (sit to stand), 40 Rope Rows (0m)

 

then…

 

2) Unbroken Karen – 150 Wall Balls (9.1kg/6.3kg) FT, but Every Time you break complete 3 Wall Walks and 10 Pistols

 

TC – 17 min

 

Score = Time/TC plus 1 sec/rep missed

 

NB – does not include no reps so long as you keep moving!

 

CFA LITE Options:

RX – WB sub 150 Thruster (25kg/15kg)

Int1 – WB/sub Thr (22.5/15kg)

Int2 – WB/sub Thr (22.5/15kg), Pistol (Green/Hold Rings)

Int3 – WB (9.1/6.3kg, 9ft/8ft lower height)OR Th 20/12kg, 2 WW, Pistol (Hip Crease just above Hor)

Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), Half WW, Lunges

Beg2 – 120 WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), WW (scaled 21.1 stds), 8 Lunges

Beg3/TC – 100 WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), Worm Walks, 6 Lunges

 

USA Equivalents – CFA LITE Options:

RX – WB sub 150 Thruster (55kg/35kg)

Int1 – WB/sub Thr (50/35lb)

Int2 – WB/sub Thr (50/35lb), Pistol (Green/Hold Rings)

Int3 – WB (20/14lb, 9ft/8ft lower height)OR Th 45/25lb, 2 WW, Pistol (Hip Crease just above Hor)

Beg1 – WB (14/10lb, 10ft/9ft) OR Th (35/25lb), SDHP (35/25lb), Half WW, Lunges

Beg2 – 120 WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/17lb), WW (scaled 21.1 stds), 8 Lunges

Beg3 – 100 WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (17/11lb), Worm Walks, 6 Lunges

 

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