Featured Video – Have you seen all the behind the scenes CrossFit Games footage that CrossFit, Inc have been broadcasting on their youtube channel? Click above to view – Behind the Scenes: 2016 CrossFit Games, Part 2 (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 – 050521

 

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) Progression from last week…

Split Jerk 1 and Box Step Clockwise, Split Jerk 1 and Box Step Anti-clockwise – E2ndMon2ndM for 12 min (6 Rnds) (Up to 80% of 1RM)

 

Score = Max Load

 

CFA LITE Options:

Reduce load so that great form is maintained!

Beg2/3 – Push Press with Box Steps

 

then…

 

2) Complete the following FT:

50 DB Split Jerk (alternating) (25kg/15kg)

60 Box Jump Overs (61cm/51cm)

220 Double Unders

 

TC – 14 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

H-B Sub C2B – DB/KB/BB BOR (1 Impl) same

Bp BJO sub Broad Jump (1.24/1m)

Int1 – 22.5kg/15kg

Int2 – 22.5kg/15kg

Int3 – 20kg/12kg

Beg1 – 15kg/10kg; BSO (61/51cm) or BJ (1/0.8m)

Beg2 – 12kg/8kg; BSO (51/41cm) or BJ (0.8/0.5m)

Beg3 – 8kg/5kg; BSO (41cm) or BJ/B-Step (0.6/0.4m)

 

CFA LITE Options – USA Equivalents:

H-B Sub C2B – DB/KB/BB BOR (1 Impl) same

Bp BJO sub Broad Jump (1.24/1m)

Int1 – 50lb/35lb

Int2 – 50lb/35lb

Int3 – 45lb/25lb

Beg1 – 35lb/20kg; BSO (24/20cm) or BJ (1/0.8m)

Beg2 – 25lb/15kg; BSO (20/16cm) or BJ (0.8/0.5m)

Beg3 – 15lb/10lb; BSO (16cm) or BJ/B-Step (0.6/0.4m)

 

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