Featured Image – Joseph going overhead with some Thrusters!

 

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 – 070521

 

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) Kipping HSPU RM – E2ndMon2ndM for 10 min (5 Rnds)

 

Score = Total Reps

 

CFA LITE Options:

Int1 – HSPU

Int2 – HSPU (1/2 Abm)

Int3 – HSPU (2/3 Abm)

Beg1 – PPU (61/51cm)

Beg2 – PPU (51cm/Flr)

Beg3 – PPU (Kns 15cm el)/PPU (kns)

 

then…

 

2) AGOQ 2020 Event 4 https://games.crossfit.com/workouts/onlinequalifiers/2020/4

 

3 Rounds FT:

9 Bar Muscle-up

18 Toes to Bar

 

TC – 12 min

 

Score = Time/Time Cap plus 1 sec/rep missed

 

EVENT VARIATIONS –

Ages 55 Perform C2B PU

 

CFA LITE Options:

Home-sub B-MU – BOR 25 Reps (25kg/15kg)

T2B Sub – Lying Ft to Hands

Int1 – 6 B-MU/BOR 22.5/15kg

Int2 – 4 B-MU/BOR 22.5/15kg, 16 T2B

Int3 – 9 B-MU (B/P)/BOR 20/12kg or J-MU, 14 T2B

Beg1 – 9 PU (P/G)/BOR 15/10kg; 9/6 Push-ups, 18 HLR (or Lying F2H)

Beg2 – 9 RR (1/0.5m)/BOR 12/8kg; 6 PU/9 PU (kns), 18 HKR (or Lying K2H)

Beg3 – 9 RR (0.5/0m)/BOR 8/5kg; 6/9 PU (kns), 18 Sit-ups (or Sitting K2C)

 

CrossFit Algoa LITE Options – USA Equivalents:

Home-sub B-MU – BOR 25 Reps (25kg/15kg)

T2B Sub – Lying Ft to Hands

Int1 – 6 B-MU/BOR 50/35lb

Int2 – 4 B-MU/BOR 50/35lb, 16 T2B

Int3 – 9 B-MU (B/P)/BOR 45/25lb or J-MU, 14 T2B

Beg1 – 9 PU (P/G)/BOR 35/20lb; 9/6 Push-ups, 18 HLR (or Lying F2H)

Beg2 – 9 RR (1/0.5m)/BOR 25/20lb; 6 PU/9 PU (kns), 18 HKR (or Lying K2H)

Beg3 – 9 RR (0.5/0m)/BOR 20/10lb; 6/9 PU (kns), 18 Sit-ups (or Sitting K2C)

 

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