Featured Video – Coverage on the CrossFit Games Semi-Finals continues… Games Central Recap: Brazilian CrossFit Championship Recap (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 – 150621 

 

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)

a) Practice – Muscle-ups

b) Practice – Double-Unders/Single-Unders

 

Score = Both for Quality

 

then…

 

2) CrossFit Games Online Semi-Final 2021

 

Online Semifinals Event 3 https://games.crossfit.com/workouts/semifinals/2021

2021 Online Semifinals Event 3 Workout tips (Courtesy of CrossFit, Inc.)

 

For time:

30 muscle-ups

30-meter dumbbell front-rack lunge

300 double-unders

20 muscle-ups

20-meter dumbbell front-rack lunge

200 double-unders

10 muscle-ups

10-meter dumbbell front-rack lunge

100 double-unders

 

♀ 35-lb. DBs ♂ 50-lb. DBs (15kg / 22.5kg)

 

TC – 25 min

 

Score = Time/TC plus 1 sec/rep missed

 

Scaling:

Modify the muscle-ups to pull and push exercises that challenge you without causing you to hit failure. Newer athletes should reduce the overall volume of this workout.

 

CFA LITE Options:

RX sub BOR for PU, C2B, B-MU (22.5kg/15kg) H-B BOR 50-40-30 (1xDB), Push-Up 30-20-10 or C2B PU, Push Up 30-20-10

Int1 – 22.5/15kg, 20-10-5 MU, 270-180-90 DU

Int2 – 22.5/15kg, 20-10-5 B-MU (R/B) or 30-20-10 Jump B-MU (Bar @ Chin) or BOR/PU, 240-180-80 DU

Int3 – 20/12kg, 20-10-5 B-MU (B/P) or 30-20-10 Jump B-MU (Bar @ Collar Bone) or BOR/PU, 210-140-70 DU

Beg1 – 15/10kg, PU (P/G), PU/Push-ups (Ts/Kns up, Ts dwn), 300-200-100 SU

Beg2 – 12/8kg, RR (1/0.5m), RR/Push-ups (Ts/Kns), 240-180-80 SU

Beg3 – 8/5kg, RR (0.5/0m), RR/Push-ups (Kns), 210-140-70 SU

 

USA Equivalents – CFA LITE Options:

RX sub BOR for PU, C2B, B-MU (50/35lb) H-B BOR 50-40-30 (1xDB), Push-Up 30-20-10 or C2B PU, Push Up 30-20-10

Int1 – 50/35lb, 20-10-5 MU, 270-180-90 DU

Int2 – 50/35lb, 20-10-5 B-MU (R/B) or 30-20-10 Jump B-MU (Bar @ Chin) or BOR/PU, 240-180-80 DU

Int3 – 20/14lb, 20-10-5 B-MU (B/P) or 30-20-10 Jump B-MU (Bar @ Collar Bone) or BOR/PU, 210-140-70 DU

Beg1 – 35/25lb, PU (P/G), PU/Push-ups (Ts/Kns up, Ts dwn), 300-200-100 SU

Beg2 – 25/17lb, RR (1/0.5m), RR/Push-ups (Ts/Kns), 240-180-80 SU

Beg3 – 17/11lb, RR (0.5/0m), RR/Push-ups (Kns), 210-140-70 SU

 

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