Featured Video – 36 Days to the CrossFit Games! (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 – 250621 

 

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) Progress on last week (less reps)…

 

a) Clean (squat) 1, plus 2 Front Squats – E2ndMon2ndM for 10 min (5 Rnds)

 

Score = Total Reps

 

b) Home-Based – 3 Cleans and RM Front Squat – E2ndMon2ndM for 10 min (5 Rnds)

 

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

 

CFA LITE Options:

Keep loading to a level at which great form can be maintained

 

then…

 

2) Complete 5 Rnds of the following with BB 52/36kg:

3 Strict Press

6 Push Press

9 Push Jerk

12 Split Jerk (alt.)

 

TC – 14 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

RX – 52/36kg

Int1 – 47/32kg

Int2 – 43/30kg

Int3 – 40/28kg

Beg1 – 35/25kg

Beg2 – 25/17kg

Beg3 – 20/12kg

 

CFA LITE Options – USA Equivalents:

RX – 115/80lb

Int1 – 105/70lb

Int2 – 95/65lb

Int3 – 90/60lb

Beg1 – 75/55lb

Beg2 – 55/35lb

Beg3 – 45/25lb

 

Home-based –

Complete 5 Rnds of the following with BB 52/33kg:

6 (3e) Strict Press

9 (5/4) Push Press

12 (6e) Push Jerk

15 (8/7) Split Jerk (alt.)

 

TC – 14 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

RX sub – DB/KB/BP/Light BB – 25kg/15kg

Int1 – same Rx

Int2 – 22.5/15kg

Int3 – 20/12kg

Beg1 – 15/10kg

Beg2 – 12/8kg

Beg3 – 8/5kg

 

CFA LITE Options – USA Equivalents:

RX sub – DB/KB/BP/Light BB – 55/35lb

Int1 – same Rx

Int2 – 50/35lb

Int3 – 45/25lb

Beg1 – 35/20lb

Beg2 – 20/25lb

Beg3 – 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