Featured Video – Games Central Ep. 04.29: Important Upcoming Dates for the Season (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 – 010521

 

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) Complete 3 Rnds of the following FT:

10 Clean (any) and Jerk (any) (61kg/43kg)

20 Box Jump Overs (61cm/51cm)

 

TC – 12 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

DB/KB/BP/Light BB Home-Based sub Below!

RX – Single-arm BOR (DB/KB/B-Pack) or light BB 20 reps on 25/15kg

HB sub BJO – Broad Jump (1.24/1m)

Int1 – 55/38kg

Int2 – 50/35kg

Int3 – 43/30kg

Beg1 – 35/25kg; BSO (61/51cm)/ BJ (1/0.8m)

Beg2 – 25/17kg; BSO (51cm)/BJ (0.8/0.5m)

Beg3 – 20/12kg; BSO (41cm)/Broad Step (0.6m/0.4m)

 

CFA LITE Options – USA Equivalents:

DB/KB/BP/Light BB Home-Based sub Below!

RX – 135/95lb

RX – Single-arm BOR (DB/KB/B-Pack) or light BB 20 reps on 55/35lb

HB sub BJO – Broad Jump (1.24/1m)

Int1 – 120/85lb

Int2 – 110/75lb

Int3 – 95/65lb

Beg1 – 75/55lb; BSO (61/51cm)/ BJ (1/0.8m)

Beg2 – 55/35lb; BSO (51cm)/BJ (0.8/0.5m)

Beg3 – 45/25lb; BSO (41cm)/Broad Step (0.6m/0.4m)

 

Rest a min of 10 min

 

4) Complete 3 Rnds of the following FT:

10 Snatches (61kg/43kg)

10 Bar Muscle-ups

 

TC – 12 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

DB/KB/BP/Light BB Home-Based sub Below!

RX – BB BOR 61/43kg plus Push-ups or Single-arm BOR (DB/KB/B-Pack) or light BB 20 reps/Rnd on BOR 25/15kg plus push-ups

Int1 – 55/38kg, 7 B-MU

Int2 – 50/35kg, B-MU (R/B) or Jump B-MU (Bar @ Chin) or BOR/Dips

Int3 – 43/30kg, B-MU (B/P) or Jump B-MU (Bar @ Collar Bone) or BOR/Dips

Beg1 – 35/25kg, PU (P/G), Push-ups (Ts/Kns up/Ts dwn or 7 Ts)

Beg2 – 25/17kg, RR (1,5m/1m), Push-ups (Ts/Kns)

Beg3 – 20/12kg, RR (1m/0,5m), Push-ups (Kns)

 

CFA LITE Options – USA Equivalents:

RX – BB BOR 135/95lb plus Push-ups or Single-arm BOR (DB/KB/B-Pack) or light BB 20 reps/Rnd on BOR 55/35lb plus push-ups

RX – 135/95lb

Int1 – 120/85lb, 7 B-MU

Int2 – 110/75lb, B-MU (R/B) or Jump B-MU (Bar @ Chin) or BOR/Dips

Int3 – 95/65lb, B-MU (B/P) or Jump B-MU (Bar @ Collar Bone) or BOR/Dips

Beg1 – 75/55lb, PU (P/G), Push-ups (Ts/Kns up/Ts dwn or 7 Ts)

Beg2 – 55/35lb, RR (1,5m/1m), Push-ups (Ts/Kns)

Beg3 – 45/25lb, RR (1m/0,5m), Push-ups (Kns)

 

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