Featured Image – That “Murph feeling” on the push-ups!!!!!:) 

 

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 – 300621 

 

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 10 min:

Min 1 – AMRAP Turkish Get-ups (24kg/16kg)

Min 2 – AMRAP T2B

 

Score = Total Reps

 

CFA/AFL LITE Options:

T2B sub is lying feet to hands

Int1 – T2B; 22.5/15kg

Int2 – T2B; 20/12kg

Int3 – T2B; 20/12kg

Beg1 – HLR (or Lying F2H); 16/10kg

Beg2 – HKR (or Lying K2H); 12/8kg

Beg3 – Sitting (K2C); 8/5kg

 

USA Equivalents – CFA LITE Options:

RX – 55/35lb

T2B sub – lying feet to hands

Int1 – T2B; 50/35lb

Int2 – T2B; 45/25lb

Int3 – T2B; 45/25lb

Beg1 – HLR (or Lying F2H); 35/20lb

Beg2 – HKR (or Lying K2H); 25/15lb

Beg3 – Sitting (K2C); 15/10lb

 

then…

 

2) 5 Rnds For Time:

21 Lateral Facing Db or KB Burpees

15 Front Rack Walking Lunges (30kgx1DB, 24kgx1KB/15kgx1DB, 20kgx1KB)

9 Strict HSPU

 

TC – 16 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

Home Based – RX uses 25/15kg; All scalings use 1x DB load only (33 reps FR Walking lunge)

Int1 – 25kgx1DB, 24kgx1KB/15kgx1DB, 16kgx1KB; 7 S-HSPU

Int2 – 22.5kgx1DB, 24kgx1KB/15kgx1DB, 12kgx1KB; 9 S-HSPU (1/2abm)

Int3 – 20kgx1DB, 24kgx1KB/15kgx1DB, 12kgx1KB; 9 S-HSPU (2/3abm)

Beg1 – LF-Bps (SO); 20kgx1DB, 20kgx1KB/10kgx1DB, 12kgx1KB; PPU (61/51cm)

Beg2 – LF-Bps (SO); 15kgx1DB, 16kgx1KB/7.5kgx1DB, 8kgx1KB; PPU (51/Flr)

Beg3 – LF-Bps (SO); 10kgx1DB, 12kgx1KB/5kgx1DB, 6kgx1KB; PPU (Flr/2x15kg kns)

 

USA Equivalents – CFA LITE Options:

Home Based – RX uses 55/35lb; All scalings use 1x DB load only (33 reps FR Walking lunge)

Int1 – 55lbx1DB, 55lbx1KB/35lbx1DB, 35lbx1KB; 7 S-HSPU

Int2 – 50lbx1DB, 55lbx1KB/35lbx1DB, 25lbx1KB; 9 S-HSPU (1/2abm)

Int3 – 45lbx1DB, 55lbx1KB/35lbx1DB, 25lbx1KB; 9 S-HSPU (2/3abm)

Beg1 – LF-Bps (SO); 45lbx1DB, 45lbx1KB/20lbx1DB, 24lbx1KB; PPU (61/51cm)

Beg2 – LF-Bps (SO); 35lbx1DB, 35lbx1KB/15lbx1DB, 15lbx1KB; PPU (51/Flr)

Beg3 – LF-Bps (SO); 20lbx1DB, 25lbx1KB/10lbx1DB, 12.5lbx1KB; PPU (Flr/2x15kg kns)

 

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