Featured Image – Kerri (left) on D-Ball Cleans as Josh (right) has some water before starting his pistol squats!

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 – 140621 

 

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) DB OHS 1 each side – EMOM 10 min (Climb to Max Day)

 

Score = Load

 

Home-based – 5-10 Reps Non-dom Min 1 then other side min 2 (10 min)

 

Score = Sum of Body Weight x Reps x Load

 

CFA LITE Options:
Keep Loading and a Squat Depth at which great form is maintained!

 

then..

 

2) CrossFit Games Online Semi-Final 2021

 

Online Semifinals Event 2 (https://games.crossfit.com/workouts/semifinals/2021)

2021 Online Semifinals Event 2 Workout tips (courtesy of CrossFit, Inc.)

For time:

50 dumbbell shoulder-to-overheads

50 dumbbell deadlifts

50 GHD sit-ups

100 single-arm dumbbell overhead squats

50 GHD sit-ups

50 dumbbell deadlifts

50 dumbbell shoulder-to-overheads

 

♀ 35-lb. DBs ♂ 50-lb. DBs

 

25-minute time cap

 

Score = Time/TC plus 1 sec/rep missed

 

Scaling:

Reduce the load on the dumbbell. Newer athletes should also reduce the overall volume of this workout. All athletes should be wary of the two large sets of GHD sit-ups.

 

CFA LITE Options:

Rx – DB/KB/B-pack 25 reps on 22.5/15kg

GHD SU sub – Weighted Sit-up (strict)

Int1 – 22.5/15kg;

Int2 – 20/15kg; 35 GHD SU e/W-SU 45/45

Int3 (CFHQ Int) – 15/12kg; 35 GHD SU e/W-SU 45/45

Beg1 – 15/10kg; W-SU

Beg2 – 12/8kg; W-SU 40/40

Beg3 (CFHQ Beg) – 35 DB S2O, 70 OHS, 8/5kg; Sit-up 35/35

 

CFA LITE Options:

Rx – DB/KB/B-pack 25 reps on 50/35lb

GHD SU sub – Weighted Sit-up (strict)

Int1 – 50/35lb

Int2 – 45/35lb; 35 GHD SU e/W-SU 45/45

Int3 (CFHQ Int)- 35/25lb; 35 GHD SU e/W-SU 45/45

Beg1 – 35/25lb; W-SU

Beg2 – 25/15lb; W-SU 40/40

Beg3 (CFHQ Beg) – 35 DB S2O, 70 OHS, 15/10lb; Sit-up 35/35

 

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