Featured Video – CrossFit  Games Semi-Final … ROUGH CUT: Tia-Clair Toomey vs. Brooke Wells vs. Christine Kolenbrander—GRETTEL (Featured Video 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 – 120621 

 

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) Thruster – EMOM for 10 (Build to a heavy load for the day)

 

Score = Load

 

CFA LITE Options: 

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

 

then…

 

2) Semi-Final CrossFit Games (AFRICA – FiCT)

 

Event 7 FiCT 2021 Individuals – The Frinals https://fittestincapetown.com/fict2021-tests/

 

For Time:

21 Thrusters (50kg/35kg)

21 T2B

15 Thrusters (50kg/35kg)

15 T2B

Straight into…

9 Bar M-up

9 Thrusters (75kg/50kg)

6 Bar M-up

6 Thrusters (75kg/50kg)

3 Bar M-up

3 Thrusters (75kg/50kg)

 

TC – 7 min (Extended Class TC 15 min)

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

RX sub BOR for MU (25kg/15kg 21-15-9 BOR – no pushups)

T2B sub – Lying Ft to Hands

RX – 50/35kg ; 75/50kg

Home-Based sub Thr- 25kg/15kg – 27-21-15-12-9

Int1 – 45/30kg; 65/42kg; 22.5/15kg; 18-12 T2B; 7-5-2 B-MU

Int2 – 40/25kg; 60/40kg; 20/15kg; 18-12 T2B; 7-5-2 B-MU (R/B) or 9-6-3 Jump B-MU (Bar @ Chin) or BOR

Int3 – 35/20kg; 55/35kg; 16/12kg; 15-9 T2B; 7-5-2 B-MU (B/P) or 9-6-3 Jump B-MU (Bar @ Collar Bone) or BOR

Beg1 – 30/15kg; 50/30kg; 15/10kg; HLR (or Lying F2H); C2B PU (G/P) or BOR

Beg2 – 20/12kg; 40/22kg; 12/8kg; HKR (or Lying K2H); RR (1/0.5m) or BOR

Beg3 – 15/8kg; 30/15kg; 8/5kg; Sitting (K2C); RR (0.5/0m) or BOR

 

CFA LITE Options – USA Equivalents:

RX sub BOR for MU (25kg/15kg 21-15-9 BOR – no pushups)

T2B sub – Lying Ft to Hands

RX – 50/35kg ; 75/50kg

Home-Based sub Thr- 25kg/15kg – 27-21-15-12-9

Int1 – 100/65lb; 145/95lb; 50/35lb; 18-12 T2B; 7-5-2 B-MU

Int2 – 90/55lb; 130/85lb; 50/35lb; 18-12 T2B; 7-5-2 B-MU (R/B) or 9-6-3 Jump B-MU (Bar @ Chin) or BOR

Int3 – 75/45lb; 120/75lb; 45/25lb; 15-9 T2B; 7-5-2 B-MU (B/P) or 9-6-3 Jump B-MU (Bar @ Collar Bone) or BOR

Beg1 – 65/35lb; 110/65lb; 35/25lb; HLR (or Lying F2H); C2B PU (G/P) or BOR

Beg2 – 45/25lb; 85/48lb; 25/20lb; HKR (or Lying K2H); RR (1/0.5m) or BOR

Beg3 – 35/20lb; 65/35lb; 15/10lb; Sitting (K2C); RR (0.5/0m) or BOR

 

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