Featured Video – 2021 Open Winner, Jeffrey Adler Is Headed to Semifinals

(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 – 260421

 

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 – Pull-ups/C2B Pull-ups/Bar Muscle-ups

 

Scores = All For Quality

 

then…

 

2) AMRAP the following for 20 min:

AMRAP 7 min – of S-HSPU MARY (5 S-HSPU, 10 Pistols, 15 C2B PU)

AMRAP 3 min – of Bar Muscle-ups

AMRAP 3 min – of Burpee BJO (61cm/51cm)

AMRAP 7 Min – of CINDY (5 Pull-ups, 10 Push-ups, 15 Airsquats)

 

Score = Total Reps

 

CFA LITE Options:

RX sub BOR for PU, C2B, B-MU (25kg/15kg) x2 C2B/ Div 2 on M-up/ x2 Pull-ups

MU Scaling B1-3 – 3 PU or RR plus 3 push-ups is 3 reps

Int1 – 22.5/15kg, 3 S-HSPU, 7 Pistols, 10 C2B

Int2 – 22.5/15kg, 5 S-HSPU (1/2 Abm), Pistol (Green/Hold Rings), 15 PU, B-MU (R/B) or Jump B-MU (Bar @ Chin) or BOR/Dips

Int3 – 20/12kg, 5 S-HSPU (2/3 Abm), Pistol (Hip Crease just above Hor), 12 PU, B-MU (B/P) or Jump B-MU (Bar @ Collar Bone) or BOR/Dips,

Beg1 – 15/10kg, PPU (61/51cm), Lunges, 15 PU (P/G), PU/Push-ups (Ts/Kns up, Ts dwn), BBSO (61/51cm)

Beg2 – 12/8kg, PPU (51cm/Flr), 8 Lunges, RR (1/0.5m), RR/Push-ups (Ts/Kns), BBSO (51/41cm)

Beg3/TC – 8/5kg, PPU (Flr/Kns), 6 Lunges, RR (0.5/0m), RR/Push-ups (Kns), Bps

 

USA Equivalents – CFA LITE Options:

RX sub BOR for PU, C2B, B-MU (55lb/35lb) x2 C2B/ Div 2 on M-up/ x2 Pull-ups

MU Scaling B1-3 – 3 PU or RR plus 3 push-ups is 3 reps

Int1 – 50/35lb, 3 S-HSPU, 7 Pistols, 10 C2B

Int2 – 50/35lb, 5 S-HSPU (1/2 Abm), Pistol (Green/Hold Rings), 15 PU, B-MU (R/B) or Jump B-MU (Bar @ Chin) or BOR/Dips

Int3 – 20/14lb, 5 S-HSPU (2/3 Abm), Pistol (Hip Crease just above Hor), 12 PU, B-MU (B/P) or Jump B-MU (Bar @ Collar Bone) or BOR/Dips,

Beg1 – 35/25lb, PPU (24/20inch), Lunges, 15 PU (P/G), PU/Push-ups (Ts/Kns up, Ts dwn), BBSO (24/20inch)

Beg2 – 25/17lb, PPU (20inch/Flr), 8 Lunges, RR (1/0.5m), RR/Push-ups (Ts/Kns), BBSO (40/16inch)

Beg3 – 17/11lb, PPU (Flr/Kns), 6 Lunges, RR (0.5/0m), RR/Push-ups (Kns), Bps

 

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