Featured Video – It’s less than 2 weeks to Fittest in Cape Town, our Semi-Final for the CrossFit Games!  The latest edition of Games Central – Games Central Ep. 05.20: Must-Watch Athletes Heading to Semifinals. (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 – 240521

 

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) Front Squat – 1 RM Test

 

Score = Load (kg)

 

Home-Based –

RM test – try find the Max Load you can move unbroken in the front rack

Score = (Body Weight plus external load) x Reps

I.e. (90 kg plus 25 kg DB x 33 reps) = 3795kg

 

CFA LITE Options:

Only load to a level at which great form can be maintained!

 

then…

 

2) 75 DB Squat Snatches (25kg/15kg) FT

 

TC – 15 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

RX Home-Based DB/KB/BP/Light BB – 25kg/15kg

Int1 – 22.5/15kg

Int2 – 22.5/15kg

Int3 – 20/12kg

Beg1 – 15/10kg

Beg2 – 10/7.5kg

Beg3 – 7.5/5kg

 

CFA LITE Options – USA Equivalents

RX Home-Based DB/KB/BP/Light BB – 55lb/35lb

Int1 – 55/35lb

Int2 – 55/35lb

Int3 – 45/25lb

Beg1 – 35/20lb

Beg2 – 20/15lb

Beg3 – 15/10lb

 

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