Featured Image – We have swiftly transitioned to our Home-Based training for this next level 4 lockdown … Wendy working hard and smart on yesterday’s Home-Based WOD!!

If you would like more info on our TRAINING AT OUR FACILITIES (Newton Park or Summerstrand) or HOME-BASED WORKOUTS please contact us on the details to follow…  for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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ONLINE WHITEBOARD/COACHING – 010721 

 

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…

DB OHS 2 each side – EMOM 10 min (Climb to Max Day)

 

Score = Load

 

Home-based – 5-10 Reps Non-dom Min 1 then other side min 2 (10 min)

 

Score = Sum of Body Weight x Reps x Load

 

CFA LITE Options:

Keep Loading and a Squat Depth at which great form is maintained!

 

then…

 

2) AMRAP the following for 14 min:

6 DB Squat Snatch (25kg/15kg)

8 Push-ups

10 Double-Unders

 

Score = Total Reps

 

CFA LITE Options:

Home Based – RX uses 25/15kg

Int1 – Same RX

Int2 – 22.5/15kg

Int3 – 20/12kg

Beg1 – 15/10kg; PU (Ts/Kns-up, Ts-dwn); SU

Beg2 – 10/7.5kg; PU (Ts/Kns); SU

Beg3 – 7.5/5kg; PU (Kns); SU

 

USA Equivalents – CFA LITE Options:

Home Based – RX uses 55/35lb

Int1 – Same RX

Int2 – 50/35lb

Int3 – 45/25lb

Beg1 – 35/20lb; PU (Ts/Kns-up, Ts-dwn); SU

Beg2 – 20/15lb; PU (Ts/Kns); SU

Beg3 – 15/10lb; PU (Kns); SU

 

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