Featured Image – Shaun and Michelle soaking up the cold weather in Sutherland!!!!!

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 – 150721 

 

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) Complete the following FT:

70 C2B Pull-ups

…BUT at 0 min and every-time you break/fail, complete 7 Strict HSPU as a buy-in before continuing on the C2B Pull-ups

 

TC – 14 min

 

Score = Time/TC plus C2B PU Reps missed

 

CFA LITE Options:

RX – KB 24/16kg, DB 25/15kg

RX BOR Sub – 70 BOR (BB) or 100 BOR (DB/KB/BP)

RX BOR Sub DB/KB/BP – KB 24/16kg or DB 25/15kg

BB BOR Reps = PU Reps

Int1 – 55/36kg; 22.5/15kg; 60 C2B PU/ BOR

Int2 – 53/34kg; 22.5/15kg; 70 PU/ BOR; 1/2 abm

Int3 – 50/32kg; 20/12kg; 60 PU / BOR; 2/3 adm

Beg1 – 45/30kg; 15/10kg; 60 PU (P/G) or Jumping PU/ BOR; PPU (61/51cm)

Beg2 – 35/22kg; 12/8kg; RR (1/0.5m)/ BOR; PPU (51/41cm)

Beg3 – 25/17kg; 8/5kg; RR (0.5/0m)/ BOR; PPP (Flr/Kns)

 

USA Equivalents – CFA LITE Options:

RX – KB/DB 55/35LB

RX BOR Sub – 70 BOR (BB) or 100 BOR (DB/KB/BP)

RX BOR Sub DB/KB/BP – 55/35LB

BB BOR Reps = PU Reps

Int1 – 120/80lb; 50/35lb; 60 C2B PU/ BOR

Int2 – 115/75lb; 50/35lb; 70 PU/ BOR; 1/2 abm

Int3 – 110/70lb; 45/25lb; 60 PU / BOR; 2/3 adm

Beg1 – 100/65lb; 35/20lb; 60 PU (P/G) or Jumping PU/ BOR; PPU (61/51cm)

Beg2 – 75/48lb; 20/15lb; RR (1/0.5m)/ BOR; PPU (51/41cm)

Beg3 – 55/37lb; 15/10lb; RR (0.5/0m)/ BOR; PPP (Flr/Kns)

 

then…

 

2) Complete 300 DU FT, but starting at 0 min and EMOM complete 12 STOH (BB – 30kg/20kg) OR 15 (25kg/15kg)

 

TC – 10 min

 

Score = Time/TC plus 1 sec/DU rep missed

STOH – shoulder to overhead

If DB or KB mix as you please but try get equal reps on L and R

 

CFA LITE Options:

RX – KB 24/16kg, DB 25/15kg but Rest BB/DB/KB loading the same for 12 reps

Int1 – 12 Reps on 25/16kg; 270 DU

Int2 – 12 Reps on 22.5/15kg; 240 DU

Int3 – 20/15kg; 210 DU

Beg1 – 15/10kg; 300 SU

Beg2 – 10/7.5kg; 270 SU

Beg3 – 7.5/5kg; 240 SU

 

USA Equivalents – CFA LITE Options:

Snatch – DB/KB/Light BB/Sandbag

Home Based – RX uses 55/35lb BUT Rest BB/DB/KB loading the same for 12 reps

Int1 – 12 Reps on RX; 270 DU

Int2 – 12 Reps on 50/35lb; 240 DU

Int3 – 45/25lb; 210 DU

Beg1 – 35/20lb; 300 SU

Beg2 – 20/15lb; 270 SU

Beg3 – 15/10lb; 240 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