Featured Video – BAILEY is BACK … Multiple CrossFit Games Competitor, Dan Bailey has made it back to the CrossFit Games in the 35-39 year age category! (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 – 170521

 

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) Snatch Deadlift, Hang Snatch, Snatch Balance – E2ndMon2ndM for 8 min (4 Rnds) (Climb to Max Day)

 

Scores = Load

 

CFA LITE Options:

Beginners – Keep loading so that great form is maintained

 

Home-Based – complete Single Arm for Max Load (Multiply your load use on weakest arm by 2 for scoring!)

 

then…

 

2) FiCT 2019 – The Trap…

 

3 Rounds of the following FT :

 

AMRAP 3:

20/15 Airbike (cal)

10/7 Muscle-ups

AMRAP Burpee Box Jump Over (61cm/51cm)

 

Rest 2 min after each Rnd

NB – Move the Box forward 3m every 10 reps

 

TC = 13 min

 

Score = Time/TC plus 1 sec/Rep missed of the 50 BBJO

 

NB – AMRAP 3 min, Rest 2 min for 3 Rnds – Time Stops when 50 B-BJO completed

 

CFA LITE Options:

Airbike Class sub 200/150m Run

RX sub – DB/KB/BP/Light BB – 25 BOR (25kg/15kg)

M-up (F – 7)

Int1 – Same but M-ups 7/4 or BOR 22.5/15kg

Int2 – 7/4 B-MU (R/B) or Jump B-MU (Bar @ Chin) or BOR 22.5/15kg

Int3 – 7/4 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone) or BOR 20/12kg

Beg1 – 15/10 Cal OR sub 150/100m Run; 10/7 PU (P/G) or BOR 15/10kg; AMRAP BBF Bps

Beg2 – 12/8 Cal OR sub 100/70m Run; 10/7 RR (0.5m/0.25m) or BOR 12/8kg; AMRAP BBF Bps

Beg3 – 8/5 Cal OR sub 70/50m Run; RR (0.25/0m) or BOR 8/5kg, AMRAP Bps (to 30 reps)

 

CFA LITE Options – USA Equivalents:

Airbike Class sub 200/150m Run

RX sub – DB/KB/BP/Light BB – 25 BOR (50/35lb)

M-up (F – 7)

Int1 – Same but M-ups 7/4 or BOR 50/35lb

Int2 – 7/4 B-MU (R/B) or Jump B-MU (Bar @ Chin) or BOR 50/35lb

Int3 – 7/4 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone) or BOR 45/25lb

Beg1 – 15/10 Cal OR sub 150/100m Run; 10/7 PU (P/G) or BOR 35/20lb; AMRAP BBF Bps

Beg2 – 12/8 Cal OR sub 100/70m Run; 10/7 RR (0.5m/0.25m) or BOR 20/25lb; AMRAP BBF Bps

Beg3 – 8/5 Cal OR sub 70/50m Run; RR (0.25/0m) or BOR 15/10lb, AMRAP Bps (to 30 reps)

 

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