Featured Image – Joseph and Rejoyce pushing each other on a Monday’s tough WOD!  

 

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 – 020621 

 

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) Strict Press 5, Push Press RM – E2ndMon2ndM for 5 Rnds (10 min) (Count sets >60% 1RM SP) 

  

Score = Max Load 

  

CFA Home Based: 

Strict Press 5 e, Push Press RM E – E2ndMon2ndM for 6 Rnds (12 min – 3 Rnds each) (Max Total Load for Day) 

  

Score = sum of Load x Reps 

NB – Light BB or Single Implement RM on each arm each Rnd 

  

CFA LITE OPTIONS: 

Keep loading to a level at which great form can be maintained! 

    

then… 

  

2) Last Completed 7 Oct 20… 

 

Complete 4 Rnds of the following for Max Reps with a DB/KB or Back Pack:  

Min 1 – Weighted Step-ups (25/15kg at 61cm/51cm) 

Min 2 – DB Push Press (25kg/15kg) 

Min 3 – GHD SU or Weighted SU (25/15kg) 

   

Score = Total Reps 

  

CFA LITE Options: 

Int1 – 22.5/15kg 

Int2 – 20/15kg 

Int3 – 16/12kg 

Beg1 – 16/10kg 

Beg2 – W-SU (51cm), 12/8kg  

Beg3 – W-SU (41cm), 8/5kg; BW Sit-ups/Crunchies 

Untrained TC – 3 Rnds, working max of 40 sec of min 

  

CFA LITE Options: – USA Equivalents:  

Int1 – 50/35lb 

Int2 – 50/35lb 

Int3 – 45/25lb 

Beg1 – 35/25lb 

Beg2 – W-SU (51cm), 25/20lb 

Beg3 – W-SU (41cm), 15/10lb; BW Sit-ups/Crunchies 

  

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