Featured Video – CrossFit Whiteboard – CrossFit Explained … Another great video explanation of what CrossFit is all about!!!! (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 – 230621 

 

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) Segment Snatch Deadlift, Snatch – EMOM 10 min (Climb to Max Day)

 

Score = Max Load

 

CFA/AFL LITE Options:

Beg – Power Snatch, OHS allowed

Keep loading so that great form is maintained!

 

then…

 

2) Complete 2 Rnds of the following for Max Reps:

AMRAP 7 min of…

30 DU

5 Wall Walks

15 Snatches (any) (35kg/25kg)

Rest 3 min

 

Score = Total Reps

 

CFA LITE Options:

KB/DB – I2 down use the loadings below but RX uses 25/15kg for 20 reps

Int1 – 30kg/20kg; 30 DU; 5 WW

Int2 – 25kg/17kg; 25 DU; 4 WW

Int3 – 20kg/15kg; 20 DU; 3 WW

Beg1 – 15kg/10kg; 30 SU; 3 Half WW

Beg2 – 12kg/8kg; 25 SU; 4 Scaled WW

Beg3 – 10kg/7kg; 20 SU; 3 Worm Walks

 

USA Equivalents – CFA LITE Options:

RX – 75lb/55lb

KB/DB – I2 down use the loadings below but RX uses 25/15kg for 20 reps

Int1 – 65kg/45lb; 30 DU; 5 WW

Int2 – 55/37lb; 25 DU; 4 WW

Int3 – 45/35lb; 20 DU; 3 WW

Beg1 – 35/20lb; 30 SU; 3 Half WW

Beg2 – 25/15lb; 25 SU; 4 Scaled WW

Beg3 – 20/15lb; 20 SU; 3 Worm Walks5lbx1 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