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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 – 290421

 

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 Muscle-ups

 

Score = Quality

 

CFA LITE Options:

Beginners – Keep loading so that great form is maintained

 

then…

 

2) AGOQ 2019 – WORKOUT 3

 

Complete the following FT:

5 Rnds:

4 Muscle-ups

13 STOH (61kg/43kg)

then…

5 Rnds:

4 Muscle-ups

7 STOH (83kg/56kg)

 

TC = 15 min

 

Score = Time/TC plus 1 sec/rep missed

https://games.crossfit.com/workouts/onlinequalifiers/2019/3

 

Split Time – end 1st 5 Rnds   ;   Use 2 BB   ;

 

Scaling and CFA/AFL LITE Options:

14-15: 43/29kg, 61/43kg (95/65lb, 135/95lb)

Ages 55 : C2B (1st 5 Rnds), 43/29kg, 61/43kg (95/65lb, 135/95lb)

 

CFA/AFL LITE Options:

Int1 – Same

Int2 – 2 MU, 55/38kg, 75/50kg

Int3 – 4 B/MU (B/P)/Jump MUP, 50/35kg, 70/46kg

Beg1 – C2B (B/P), 43/29kg, 61/43kg

Beg2 – RR (1/0.5m), 30/20, 43/27kg

 

USA Equivalents – CFA/AFL LITE Options:

Int1 – Same

Int2 – 2 MU, 121/84lb, 165/110lb

Int3 – 4 B/MU (B/P)/Jump MUP, 110/75lb, 155/100lb

Beg1 – C2B (B/P), 95/65lb, 135/95lb

Beg2 – RR (1/0.5m), 65/45lb, 95/60lb

 

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