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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 – 220621 

 

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) AMRAP the following for 9 min:

40m Farmers Walk (45kgx2/30kgx2)

20m HS Walk

 

Score = Total Distance

 

NB – if load limited use for example 1 DB of 40-42kg and 1 KB 48kg for RX.

 

CFA/AFL LITE Options:

Home-B does OH Waiter Walk (1 arm – 20m, other 30m) (25/15kg)

Int1 – 40kgx2/25kgx2; HSW 16m; HB 22.5/15kg

Int2 – 35kgx2/20kgx2; HSW 14m; HB 20/12kg

Int3 – 30kgx2/16kgx2; HSW 12m or 4 WW; HB 20/12kg

Beg1 – 25kgx2/15kgx2; 4 Half WW; HB 16/10kg

Beg2 – 20kgx2/12kgx2; 4 Scaled WW; HB 12/8kg

Beg3 – 15kgx2/10kgx2; 20m BW (str); HB 8/5kg

 

USA Equivalents – CFA LITE Options:

RX – 100/65lb

Home-B does OH Waiter Walk (1 arm – 20m, other 30m) (55/35lb)

Int1 – 88lbx2/50lbx2; HSW 16m; HB 50/35lb

Int2 – 77lbx2/45lbx2; HSW 14m; HB 45/25lb

Int3 – 65lbx2/35lbx2; HSW 12m or 4 WW; HB 45/25lb

Beg1 – 55lbx2/35lbx2; 4 Half WW; HB 35/20lb

Beg2 – 45lbx2/25lbx2; 4 Scaled WW; HB 25/15lb

Beg3 – 35lbx2/20lbx2; 20m BW (str); HB 15/10lb

 

then…

 

2) Complete the following FT:

33-27-21 T2B

21-15-9 Burpee Box Jump Over (61cm/51cm)

12-9-6 DBx1 or KBx1 Farmer Box Step Over (45kg/30kg at 61cm/51cm)

 

TC – 14 min

 

Score = Time/TC Plus 1 sec/rep missed

 

NB – if load limited use closest implement load… For example 45kg DB or 48kg KB for RX.

 

CFA/AFL LITE Options:

Home-B does 21-15-9 Walking Lunges (25/15kg)

T2B sub for BSO is lying feet to hands

Int1 – 27-21-15 T2B; 40kgx1/25kgx1; HB 22.5/15kg

Int2 – 27-21-15 T2B; 35kgx1/20kgx1; HB 20/12kg

Int3 – 21-15-9 T2B; 30kgx1/16kgx1; HB 20/12kg

Beg1 – HLR (or Lying F2H); 25kgx1/15kgx1; HB 16/10kg

Beg2 – HKR (or Lying K2H); 20kgx1/12kgx1 at 51cm; HB 12/8kg

Beg3 – Sitting (K2C); 15kgx1/10kgx1 at 41cm; HB 8/5kg

 

USA Equivalents – CFA LITE Options:

RX – 100/65lb

Home-B sub for BSO is 21-15-9 Walking Lunges (55/35lb)

T2B sub – lying feet to hands

Int1 – 27-21-15 T2B; 88lbx1/50lbx1; HB 50/35lb

Int2 – 27-21-15 T2B; 77lbx1/45lbx1; HB 45/25lb

Int3 – 21-15-9 T2B; 65lbx1/35lbx1; HB 45/25lb

Beg1 – HLR (or Lying F2H); 55lbx1/35lbx1; HB 35/20lb

Beg2 – HKR (or Lying K2H); 45lbx1/25lbx1 at 20inch; HB 25/15lb

Beg3 – Sitting (K2C); 35lbx1/20lbx1 at 16inch; HB 15/10lb

 

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