Featured Video – Kevin keeping his eye on his Wall Ball, while JP takes a short rest in the background!

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 – 120521

 

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) Power Clean 2 – E90sOn90s for 12 min (8 Rnds) (Start 60% 1RM, Climb to Heavy Load) 

 

Score = Load

NB – Dropping btwn 1st and 2nd rep allowed!

 

Home-Based –

For Single-arm or Light BB/BP/SB ; Complete Single-arm – non-dominant first then dominant.

Choose an unbroken rep range btwn 3-8 reps each side!

Score – for quality today!

 

CFA LITE Options:

Keep loading so that great form can be maintained!

 

Subs – See below

 

then…

 

2) AGOQ CrossFit Games 2021 – EVENT 3 https://games.crossfit.com/workouts/onlinequalifiers/2021

 

For time:

75 cleans

300 double-unders

 

TC – 15 min

 

Score = Time/TC plus 1 sec/rep missed

 

NB – any clean!

 

AGOQ Workout Variations:

 

14-15 (I3 these Teenagers only)

♀ 55 lb.

♂ 75 lb.

 

16-17, 35-54 (Occupational Games) (RX)

♀ 95 lb.

♂ 135 lb.

 

55+ (I3 Masters only)

♀ 65 lb.

♂ 95 lb.

 

The official weight is in pounds. For your convenience,

the minimum acceptable weights in kilograms are 25 kg

(55 lb.), 29 kg (65 lb.), 34 kg (75 lb.), 43 kg (95 lb.), and 61

kg (135 lb.).

 

CFA LITE Options:

RX – Single-arm sub (DB/KB/B-Pack) or light BB 125 reps 25kg/15kg

Int1 – 55/38kg, 22.5/15kg, 270 DU

Int2 – 50/35kg, 22.5/15kg, 240 DU

Int3 – 43/30kg, 20/12kg, 210 DU

Beg1 – 35/25kg, 15/10kg, 300 Su

Beg2 – 25/17kg, 10/7.5kg, 270 SU

Beg3 – 20/12kg, 7.5/5kg, 240 SU

 

CFA LITE Options – USA Equivalents:

RX – BB 135/95lb

RX – Single-arm sub (DB/KB/B-Pack) or light BB 125 reps 55/35lb

Int1 – 120/85lb, 50/35lb, 270 DU

Int2 – 110/75lb, 50/35lb, 240 DU

Int3 – 95/65lb, 45/25lb, 210 DU

Beg1 – 75/55lb, 35/20lb, 300 SU

Beg2 – 55/35lb, 20/15lb, 270 SU

Beg3 – 45/25lb, 15/10lb, 240 SU

 

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