Featured Video – Games Central: Torian & MACC Day 3 Recap (Featured Image courtesy of CrossFit.com)

 

ONLINE WHITEBOARD/COACHING – 030621  

  

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) Clean (squat) 2, plus 3 Front Squats – E2ndMon2ndM for 10 min (5 Rnds) 

   

Score = Total Reps  

RM = 1 max attempt in 1 set   

Dropping allowed   

   

CFA LITE Options:  

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

    

then…  

   

2) Last completed 8 Oct 20…  

 

Complete the following FT:  

27-21-15 OHS (50kg/32kg)  

27-21-15 Strict HSPU  

   

TC – 15 min   

   

Score = Time/TC plus 1 sec/rep missed  

   

CFA LITE Options:  

RX – BB 50/32kg or Single-arm BOR (DB/KB/B-Pack) or light BB 33-27-21 reps on OHS 25/15kg  

Int1 – 45/30kg; 22.5/15kg; 21-15-9 HSPU  

Int2 – 40/25kg; 20/15kg; 1/2 Abm  

Int3 – 35/20kg; 16/12kg; 2/3 Abm  

Beg1 – 30/15kg; 15/10kg; PPU (61/51cm)  

Beg2 – 20/12kg; 12/8kg; PPU (51cm/Flr)  

Beg3 – 15/8kg; 8/5kg; PPU (Flr/Kns)  

TC (untrained) – 21-15-9, PVC (PPU Kns)  

   

CFA LITE Options – USA Equivalents:  

Rx – (BB) 110/75lb; Single-arm BOR (DB/KB/B-Pack) or light BB 33-27-21 reps on OHS 55/35lb  

Int1 – 100/65lb; 50/35lb; 21-15-9 HSPU  

Int2 – 90/55lb; 50/35lb; 1/2 Abm  

Int3 – 75/45lb; 45/25lb; 2/3 Abm  

Beg1 – 65/35lb; 35/25lb; PPU (61/51cm)  

Beg2 – 45/25lb; 25/20lb; PPU (51cm/Flr)  

Beg3 – 35/20lb; 15/10lb; PPU (Flr/Kns)  

  

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