Featured Videos – Games Central – Atlas Games Field Is Full of Experience—CrossFit Semifinal (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 – 190621 

 

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) CrossFit Games Online Semi-Final 2021

 

Online Semifinals Event 5 (https://games.crossfit.com/workouts/semifinals/2021)

2021 Online Semifinals Event 5 Workout Tips 

 

For time:

2,000-m row

60-m handstand walk

5 legless rope climbs (4.57m)

1,000-m row

40-m handstand walk

4 legless rope climbs (4.57m)

500-m row

20-m handstand walk

3 legless rope climbs (4.57m)

 

Time cap: 30 min.

 

Score = Time/TC plus 1 sec/rep missed

 

CFA/AFL LITE Options:

Row Sub – SDHP 20kg/12kg

Home-Based – Towell PU sub for Rope Climbs (6x level Reps) or Towel Rows RX – 30-24-18 reps on 25kg/15kg

Int1 – HSW 55-35-15m; 4-3-2 LL-RC or 24-18-12 T-PU/T-Rows 22.5/15kg

Int2 – HSW 50-30-10m; 7-5-3 Half LL-RC (no jump) or 18-15-12 LL-Rope PU or T-PU/30-24-18 reps T-Rows 20/12kg

Int3 (CF HQ Int) – 20/12kg HSW 40-25-5m or 9-6-3 WW; 6-4-2 Half LL-RC (no Jump)/18-12-6 LL-Rope PU or T-PU/30-24-18 T-Rows

Beg1 – SDHP200-100-50 (16/10kg); 9-6-3 Half WW; 15-12-9 Rope Pulls (Ly2Stand – Str) or 30-24-18 Jump T-PU/T-Rows

Beg2 – Row 1.5-1-0.5km/SDHP 150-100-50 (12/8kg); 9-6-3 Scaled WW; 15-12-9 Rope Pulls (Ly2Stand – Bnt Hips) or 30-24-18 T-Ring Rows (1/0.5m)/T-Rows

Beg3 – Row 1-0.5-0.25km/SDHP 100-50-25 (8/5kg); 60-40-20m BW (str); 15-12-9 Rope Pulls (Sit2Stand) or 30-24-18 T-Ring Rows (0.5/0m)/T-Rows

 

USA Equivalents – CFA LITE Options:

Row Sub – SDHP 20kg/12kg

Home-Based – Towell PU sub for Rope Climbs (6x level Reps) or Towel Rows RX – 30-24-18 reps on 25kg/15kg

Int1 – HSW 55-35-15m; 4-3-2 LL-RC or 24-18-12 T-PU/T-Rows 22.5/15kg

Int2 – HSW 50-30-10m; 7-5-3 Half LL-RC (no jump) or 18-15-12 LL-Rope PU or T-PU/30-24-18 reps T-Rows 20/12kg

Int3 (CF HQ Int) – 20/12kg HSW 40-25-5m or 9-6-3 WW; 6-4-2 Half LL-RC (no Jump)/18-12-6 LL-Rope PU or T-PU/30-24-18 T-Rows

Beg1 – SDHP200-100-50 (16/10kg); 9-6-3 Half WW; 15-12-9 Rope Pulls (Ly2Stand – Str) or 30-24-18 Jump T-PU/T-Rows

Beg2 – Row 1.5-1-0.5km/SDHP 150-100-50 (12/8kg); 9-6-3 Scaled WW; 15-12-9 Rope Pulls (Ly2Stand – Bnt Hips) or 30-24-18 T-Ring Rows (1/0.5m)/T-Rows

Beg3 – Row 1-0.5-0.25km/SDHP 100-50-25 (8/5kg); 60-40-20m BW (str); 15-12-9 Rope Pulls (Sit2Stand) or 30-24-18 T-Ring Rows (0.5/0m)/T-Rows

 

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