Featured Image – Rob rowing hard on the Wall Ball/Rowing Quarter Final CrossFit Games Test!

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 – 230421

 

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) AMRAP 7 min:

10 DB Thrusters (25kgx2/15kgx2)

10 C2B Pull-ups

 

Rest 3 min

 

AMRAP 3.5 min

10 DB Thrusters (25kgx2/15kgx2)

10 C2B Pull-ups

 

Score = Total Reps

 

CFA LITE Options:

RX – KB 24×2/16x2kg, DB 25×2/15x2kg

RX BOR Sub – 15 BOR (BB/DB/KB/BP) = 10 Reps

Int1 – 22.5×2/15x2kg; 8 C2B PU/ BOR

Int2 – 9 on 22.5×2/15x2kg; 10 PU/ BOR

Int3 – 20×2/12x2kg; 10 PU / BOR

Beg1 – 15×2/10x2kg; 10 PU (P/G) or Jumping PU/ BOR

Beg2 – 12×2/8x2kg; RR (1/0.5m)/ BOR

Beg3 – 8×2/5x2kg; RR (0.5/0m)/ BOR

 

USA Equivalents – CFA LITE Options:

RX – KB 52/35lb, DB 55lbx2/35lbx2

RX BOR Sub – 15 BOR (BB/DB/KB/BP) = 10 Reps

Int1 – 55×2/35x2lb; 8 C2B PU/ BOR

Int2 – 9 on 55×2/35x2lb; 10 PU/ BOR

Int3 – 45×2/25x2lb; 10 PU / BOR

Beg1 – 35×2/25x2lb; 10 PU (P/G) or Jumping PU/ BOR

Beg2 – 25×2/17x2lb; RR (1/0.5m)/ BOR

Beg3 – 17×2/11x2lb; RR (0.5/0m)/ BOR

 

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