Featured Image – Matt hitting a Front Squat 1 Rep Max (Maximum load lifted in 1 Repetition).

Strength is a key component of fitness! Together with high levels of other components like cardiovascular endurance, stamina, flexibility, power, speed, coordination, accuracy, agility, and balance… make our members truly fit for the real world, and make them better at life!! 

 

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 – 250521

 

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) FiCT 2019 – 100 m HS Walk Event (Adapted for class)

 

For Time:

20m (4×5 m) Sprint

30/20 Cal Rowing Calories OR 30 SDHP (20kg/12kg)

10m (2x5m) Run

20m Handstand Walk

30/20 Cal Ski Erg Calories OR 30 Pull-ups

10m Handstand Walk

10m HS Walk Weave Walk (Bumpers 1.5m)

10m (2x5m) Run

30/20 Cal C2 Bike Erg or 400m Run

40m (8x5m) Sprint

 

TC = 6 min (Extended Class TC – 12 min)

 

Score = Time/TC plus 1 sec/rep missed (Record score at 6 min and note score at 12 min)

RX – NB each 10 m of HS Walking must be unbroken

 

CFA LITE Options:

Use KB/Db/Bumper

RX – HSW – Break – restart 10m segment

Row sub – SDHP (20/12kg)

Home-B – same

Int1 – HSW 16m/8m/(8m Weave W) (start where break)

Int2 – 15m/7m/(7m Weave W) (start where break)

Int3 – 15m/10m (start where break) or 5 WW/2 WW/2 WW

Beg1 – 16/10kg; 5 Half WW/4 Half WW; PU (G/P)

Beg2 – 12/8kg; 5 Half WW/4 Scaled 1 step WW; RR (1/0.5m)

Beg3 – 8/5kg; 30m/30m BW (Str); RR (0.5/0m)

 

USA Equivalents – CFA LITE Options:

Use KB/Db/Bumper

RX – HSW – Break – restart 10m segment

Row sub – SDHP (45/25kg)

Home-B – same

Int1 – HSW 16m/8m/(8m Weave W) (start where break)

Int2 – 15m/7m/(7m Weave W) (start where break)

Int3 – 15m/10m (start where break) or 5 WW/2 WW/2 WW

Beg1 – 35/25lb; 5 Half WW/4 Half WW; PU (G/P)

Beg2 – 25/15lb; 5 Half WW/4 Scaled 1 step WW; RR (1/0.5m)

Beg3 – 15/10lb; 30m/30m BW (Str); RR (0.5/0m)

 

then…

 

b) 30 Muscle-ups FT

 

TC – 12 min

 

Score = Time/TC plus 1 sec/rep  missed

 

CFA LITE Options:

Mix PU and Dip Reps as you please!

Int1 – 20 Reps

Int2 – 30 B-MU (R/B) or Jump B-MU (Bar a Chin)

Int3 – 30 B-MU (B/P) or Jump B-MU (Bar at Collar Bone)

Beg1 – 30 PU (G/P)/30 RD (B/P)

Beg2 – 30 RR (1/0.5m)/ 30 S-PD (str)

Beg3 – 30 RR (1/0.5m)/ 30 S-PD (bnt)

 

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