Featured Image – Willie and Yolandi Van Tonder at our recent Fundraiser … love the shirt Willie #installingmusclespleasewait

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 – 180621 

 

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) Power Snatch, Snatch – E90sOn90s for 12 min (8 sets) (80-90% of your 1RM Snatch)

 

Score = Load

 

Home-Based – Power Snatch, Snatch – 3-5 Complexes – E2ndMon2ndM for 12 (3 Rnds each side i DB/KB)

 

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

 

NB – drop btwn reps

 

CFA LITE Options: 

Beginners – Keep loading so that great form is maintained ; Power Snatch, OHS allowed for Snatch

 

then…

 

2) CrossFit Games Online Semi-Final 2021

 

Online Semifinals Event 4 (https://games.crossfit.com/workouts/semifinals/2021)

2021 Online Semifinals Event 4 Workout tips 

 

Complete as many repetitions as possible in 10 minutes of:

10 snatches

Rest 1 minute

10 snatches

Rest 1 minute

10 snatches

Rest 1 min

 

Max-rep snatches in time remaining

Weight increases after each rest period.

 

RX

♀ 85-125-145-165 lb. – 38-56-65-75 kg

♂ 135-185-225-245 lb. – 61-84-102-111 kg

 

Int2

♀ 75-95-115-135 lb. – 34-43-52-61kg

♂ 115-135-165-195 lb. – 52-61-75-88kg

 

Scaling:

Experienced athletes should maintain the format of these snatch sets but consider starting at a lighter weight. Newer athletes should treat today’s workout as a technique day and focus on sound mechanics with lighter weight.

 

CFA LITE Options:

Suggested loadings 50-68-83-90% 1RM

Max end Load lifted – used for level of scoring

Rx – 111/75kg

Level1 – 105/70kg

Level2 – 100/67kg

Level3 – 97/65kg

Level4 – 95/63kg

Int1 –     92/62kg

Int2 (CFHQ Int) – 88/61kg

Int3 –     78/53kg

Beg1 –   67/45kg

Beg2 –   56/38kg

Beg3 –   44/30kg

 

USA Equivalents – CFA LITE Options:

Suggested loadings 50-68-83-90% 1RM

Max end Load lifted – used for level of scoring

Rx – 245/165lb

Level1 – 230/155lb

Level2 – 220/150lb

Level3 – 215/145lb

Level4 – 210/140lb

Int1 – 200/135lb

Int2 – 195/130lb

Int3 – 170/115lb

Beg1 – 145/100lb

Beg2 – 120/80lb

Beg3 – 95/65lb

 

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