Featured Video – 2021 CrossFit PairUp ThrowDOWN Workout … for more details on entering go to: https://www.crossfit.com/pair-up-throw-down (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 – 220521

 

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) 125 Toes to Bar FT, but everytime you break complete a 100m Run

 

TC – 15 min

 

Score = Time/Tc plus 1 sec/rep missed

 

CFA LITE Options:

RX Run subs –  10/7 Cal on Airbike or 14/10 Cal on Rower

T2B sub RX – Lying Feet 2 Hands

Int1 – 100 T2B

Int2 – 90 T2B

Int3 – 80 T2B

Beg1 – HLR (Lying F2H)

Beg2 – HKR (Lying K2H)

Beg3 – K2C (Sit K2C)

 

then…

 

2) Complete the following 40:20 Intervals of 40 sec Work : 20 sec Rest for 4 Rnds each:

 

a) Wall Balls (13.6kg/10kg to 10ft/9ft)

 

Rest/Transition 1 min

 

b) Target Burpees (15.24cm)

 

Rest/Transition 1 min

 

c) Box Jump Overs (61cm/51cm) or Broad Jump (1.24m/1m)Row or SDHP (20kg/12kg)

 

Rest/Transition 1 min

 

d) Double Unders

 

Score = Total Reps

 

CFA LITE Options:

CFA sub WB/PU RX – WB/sub Thr (25/15kg)

Int1 – WB/sub Thr (25/15kg)

Int2 – WB/sub Thr (25/15kg)

Int3 – WB (9.1/6.3kg, 9ft/8ft lower height) OR Th 20/12kg

Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg); BSO (61/51cm); SU

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), Bps, BSO (51cm); SU

Beg3 – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), Bps, BSO (41cm); SU

 

USA Equivalents – CFA LITE Options:

RX WB (30/20lb)

CFA sub WB/PU RX – WB/sub Thr (55/35lb)

Int1 – WB/sub Thr (55/35lb)

Int2 – WB/sub Thr (55/35lb)

Int3 – WB (20/14lb, 9ft/8ft lower height) OR Th 45/25lb

Beg1 – WB (14/10lb, 10ft/9ft) OR Th (35/20kg), PPU (61cm/Flr), BSO (61/51cm), SU

Beg2 – WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/20lb), Bps, BSO (51cm), SU

Beg3 – WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (20/10lb), Bps, BSO (41cm), 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