Featured Videos – The latest two Games Central episodes from this past weekend… Semi-Final Recaps on the Torian and MACC for Day 1 and 2 respectively!    

 (Featured Videos 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 – 310521 

 

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) Muscle-ups – RM E2ndMon2ndM for 10 min (5 Rnds) 

  

Score = Time    

 

Home-Based – Try use a towel or Rope if you don’t have a bar/rings… alternatively – Rep Max on Bent Over Rows on a Moderate loading. Then a Rep Max set of Push-ups… if sore from yesterday’s WOD – leave out the pushups! (No score today – for quality)

 

CFA LITE Options:  

Mix PU and Dip Reps as you please! 

Int1 – same 

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

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

Beg1 – PU (G/P)/30 RD (B/P) 

Beg2 – RR (1/0.5m)/ S-PD (str) 

Beg3 – RR (1/0.5m)/ S-PD (bnt)  

  

then… 

  

2) Complete the following EMOM for 12 min: 

Min 1 – AMRAP TNG Squat Clean Thruster (60kg/40kg) 

Min 2 – AMRAP T2B 

  

Score = Total Reps  

   

Rx – DB/KB/B-pack on 25/15kg (divide reps by 1.5)

  

Home Equipment/Subs: 

BB/DB/KB/B-pack 

Find tree branch/rafter OR Lying Toes to hands (holding heavy/fixed object OH) 

  

CFA LITE Options: 

Rx – DB/KB/B-pack on 25/15kg (Divide Reps by 1.5 on Clusters) 

T2B Sub – Lying  

Int1 – 55/38kg; 22.5/15kg  

Int2 – 50/35kg; 20/15kg  

Int3 – 45/32kg; 16/12kg  

Beg1 – 40/29kg; 15/10kg; HLR (or Lying F2H) 

Beg2 – 30/20kg; 12/8kg; HKR (or Lying K2H) 

Beg3 – 20/12kg; 8/5kg; Sitting (K2C) 

  

CFA LITE Options: 

Rx – DB/KB/B-pack 25 reps on 25/15kg (Divide Reps by 1.5 on Clusters) 

T2B Sub – Lying  

Int1 – 120/80lb; 50/35lb  

Int2 – 110/75lb; 45/35lb  

Int3 – 100/70lb; 35/25lb  

Beg1 – 90/65lb; 35/25lb; HLR (or Lying F2H) 

Beg2 – 65/45lb; 25/15lb; HKR (or Lying K2H) 

Beg3 – 45/25lb; 15/10lb; Sitting (K2C)  

 

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