Featured Image – Dave at Fittest in Cape Town (FiCT), the Semi-Final of the Individuals CrossFit Games, for the Africa Region! 

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 – 040621  

  

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!  

behaviour  

  

RX’ED, LITE and HOME WODS  

  

Foam Roll/Trigger/Warm-up/Mobilise/Activate  

 

Compare as Repeat from 15 Jan 21… 

 

1) Split Jerk 2 – E90sOn90s for 8 Rnds (12 min) 

  

Score = Load  

  

Home-Based – Rep Max attempt each Rnd on your given loading – E2ndMon2ndM for 12 (3 Rnds each) 

  

Score = Sum of Body Mass plus external load x Reps for each Rnd 

  

Notes: 

Take from Rack or Blocks 

  

then… 

  

2) Repeat from 13 November 2020 …Tabata the following for Max Reps (40kg/25kg):  

  

a) Strict Press

  

Transition 1 min… 

  

b) Bent Over Row 

  

Transition 1 min… 

  

c) Front Squat

  

Transition 1 min… 

  

d) Power Clean

  

Score = Sum of Reps 

  

CFA LITE Options: 

RX for Single/arm work – Any implement (SB/BB/KB/DB/BP) – 12 Reps KB (24/16kg) or 12 Reps DB (25/15kg) 

Home-based – Multiply your reps by 0.7 for your score! 

  

CFA LITE Options: 

Int1/2 – same Rx 

Int3 – 32/20kg or 20/12kg, 6 T2B/Lying T2H   

Beg1 – 25/15kg or 15/10kg, 10 HLR (or Lying F2H) 

Beg2 – 20/12 or 12/78kg, HKR (or Lying K2H)  

Beg3 – 15/8kg or 8/5kg, Sitting (K2C) 

  

USA Equivalents – CFA LITE Options: 

RX – 90/55lb or 55/15lb 

Int1 – 50/35lb 

Int2 – 50/35lb 

Int3 – 45/25lb 

Beg1 – 35/20lb 

Beg2 – Run 400m, 20/25lb 

Beg3/New TC – 3 Rnds Run 400m, 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