Featured Image – WOD League’s Winter Challenge Workout 2 .. our FUN WOD for today! 

 

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 – 280621 

 

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) WOD League Winter Challenge Workout 2

 

For Time: (20min Cap)

 

2 Rounds

30 Double unders

15 Toes 2 bar

12 Cleans

 

2 Rounds

30 Double unders

12 Pull-ups

9 Cleans

________________ Time Cap: 10min

 

2 Rounds

30 Double unders

9 Chest 2 bar pull-ups

6 Cleans

________________ Time Cap: 15min

 

2 Rounds

30 Double unders

6 Bar muscle-ups

3 Cleans

________________ Time Cap: 20min

 

TC = 20 min

 

Score = Time/TC plus 1 sec/rep missed

 

 

RX / Masters:

* Double unders

* All gymnastics movements

* Clean weights:

12 Cleans – 60/40

9 Cleans – 80/50

6 Cleans – 100/65

3 Cleans – 120/80

 

Scaled:

* Single unders

* Knees 2 chest

* Jumping pull-ups

* Pull-ups (no jump allowed – must be fully extended)

* Chest 2 bar pull-ups

* Clean weights:

12 Cleans – 40/25

9 Cleans – 60/40

6 Cleans – 75/50

3 Cleans – 90/ 60

 

* Cleans can be power cleans, don’t have to be squat cleans.

* Workout deadline: Wednesday 30/06 8pm

#wodleaguesa

 

CFA/AFL LITE Options:

T2B sub is lying feet to hands

Home-Based Sub DB/KB/Light BB – 25/15kg – 33-27-21-15 Reps

Int1 – 55-72-90-108 / 36/45/60/72kg; T2B; PU, C2B, B-MU; 22.5/15kg

Int2 – 50-65-80-97 / 32-41-53-65 kg; 25 DU; T2B, PU, C2B, B-MU; 20/12kg

Int3 (WL Sc)- 40-60-75-90 / 25/40/50/60 kg; 30 SU; K2Chest, Jumping PU, PU, C2B PU, 20/12kg

Beg1 – 33-50-63-75 / 20-33-43-50 kg; 30 SU; HLR (or Lying F2H), PU (G/P), C2B PU (G/P), C2B PU (G/P) and Push-ups (Ts); 16/10kg

Beg2 – 28-42-52-63 / 17-28-35-42 kg; 30 SU; HKR (or Lying K2H); RR (1/0.5m), RR (1.5/1m), RR (1.5/1m) and Push-ups (Ts/Kns), 12/8kg

Beg3 – 23-35-44-52 / 15-23-30-35 kg; 30 Su; Sitting (K2C), RR (0.5/0m), RR (1/0.5m), RR (1/0.5m) and Push-ups (Kns); 8/5kg

 

CFA LITE Options – USA Equivalents:

Home-Based RX – Sub DB/KB/Light BB – 55/35lb – 33-27-21-15 Reps

T2B sub – lying feet to hands

Rx – 135-175-220-265 / 88-110-140-175 lb

Int1 – 120-160-200-240 / 80-100-130-160 lb; T2B; PU, C2B, B-MU; 50/35lb

Int2 – 105-140-180-215 / 70-90-115-142 lb; 25 DU; T2B, PU, C2B, B-MU; 45/25lb

Int3 – 90-130-165-200  / 55-90-110-130 lb; 30 SU; K2Chest, Jumping PU, PU, C2B PU, 45/25lb

Beg1 – 70-110-140-165 / 45-70-90-110 lb; HLR (or Lying F2H), PU (G/P), C2B PU (G/P), C2B PU (G/P) and Push-ups (Ts); 35/20lb

Beg2 – 60-90-115-140 / 40-60-75-90 lb; HKR (or Lying K2H); RR (1/0.5m), RR (1.5/1m), RR (1.5/1m) and Push-ups (Ts/Kns), 25/15lb

Beg3 – 50-75-95-115 / 30-50-65-75 lb; Sitting (K2C), RR (0.5/0m), RR (1/0.5m), RR (1/0.5m) and Push-ups (Kns); 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