Featured Image – From left, Carla, Audrey and Steph at home getting in our Home-Based training for this next level 4 lockdown!

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 – 020721 

 

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) Practice Kipping Pull-ups

 

Score = For Quality

 

Those who are competent can do the butterfly Pull-up progressions

 

CFA LITE Options: Only move to the next level once you have achieved an 80% proficiency!

 

Home-Based Options: Try find something to hang off to practice otherwise Bent Over Row (BOR) 3-5 x 10 Reps

 

then…

 

2) Repeat from 11 January 2021…

 

Complete the following FT:

40 C2B Pull-ups

 

into…

 

4 Rnds of:

20 Target Burpees (15.24cm – 6 inches)

40 Airsquats

 

into…

 

40 C2B Pull-ups

 

TC – 21 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

Home-based Sub – BOR (Single-Arm-DB/KB/B-Pack or Light BB) 60 Reps (buy-in)/ 60 Reps (buy-out)

RX – 25/15kg

Int1 – 22.5/15kg; 35 C2B PU

Int2 – 20/15kg; 30 C2B PU

Int3 – 16/12kg; 40 PU; 18 T-Bps; 36 AS

Beg1 – 15/10kg; PU (G/P) or BOR; 16 T-Bps

Beg2 – 12/8kg; RR (1/0.5m) or BOR; 16 T-Bps; 32 AS

Beg3 – 8/5kg; RR (1/0.5m) or BOR; 12 T-Bps; 24 AS

 

CFA LITE Options – USA Equivalents:

Home-based Sub – BOR (Single-Arm-DB/KB/B-Pack or Light BB) 60 Reps (buy-in)/ 60 Reps (buy-out)

RX – 55/35lb

Int1 – 50/35lb; 35 C2B PU

Int2 – 45/35lb; 30 C2B PU

Int3 – 35/25lb; 40 PU; 18 T-Bps; 36 AS

Beg1 – 35/20lb; PU (G/P) or BOR; 16 T-Bps

Beg2 – 25/17lb; RR (1/0.5m) or BOR; 16 T-Bps; 32 AS

Beg3 – 15/10lb; RR (1/0.5m) or BOR; 12 T-Bps; 24 AS

 

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