Featured Video – Games Central Ep. 07.15: Virtual Games & Miles to Madison (Video courtesy of CrossFit, Inc)

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 – 200721 

 

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) Parallette HSPU (3 Reps for Max Depth) – E2ndMon2ndM for 5 Rnds

 

Score = Depth (cm)

 

CFA LITE Options:

Rx to Int3 – Deficit HSPU

Beg1 – Deficit PPU (61cm/Flr)

Beg2 – Deficit PPU (Flr/Kns)

Beg3 – Deficit PPU (Fl/knees)

 

then…

 

2) Complete the following Chipper FT:

21m HS Walk (3x Regional Ramp – stairs and return ramp)

42 Wall Balls (13.6kg/9.1kg)

21 Parallette HSPU (25cm/17.5cm)

42 Wall Balls (13.6kg/9.1kg)

21m HS Walk (3x Regional Ramp – stairs and return ramp)

 

TC = 18 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

CFA sub WB/PU RX – WB/sub Thr (25/15kg)

Int1 – WB/sub Thr (25/15kg); 21m Bumper HSW (over 25kg – 2 sets), WB 10/6.3kg, D/HSPU (15/9cm)

Int2 – WB/sub Thr (25/15kg); 21m HSW, WB 10/6.3kg, D/HSPU (3/1.5cm)

Int3 – WB (9.1/6.3kg, 9ft/8ft lower height) OR Th 20/12kg; 21m HSW or 9 WW, 30 HSPU

Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg); 9 Half WW, 42 PPU (61cm/Fl)

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg); 9 Scaled WW or 42m Bear Walk (Str), 42 PPU (Fl/knees)

Beg3 – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg); 42m Bear Walk (Bnt), 42 PPU (Fl/knees)

 

USA Equivalents – CFA LITE Options:

RX WB (30/20lb)

CFA sub WB/PU RX – WB/sub Thr (55/35lb)

Int1 – WB/sub Thr (55/35lb); 21m Bumper HSW (over 25kg – 2 sets), WB 20/14lb, D/HSPU (15/9cm)

Int2 – WB/sub Thr (55/35lb); 21m HSW, WB 20/14lb, D/HSPU (3/1.5cm)

Int3 – WB (20/14lb, 9ft/8ft lower height) OR Th 45/25lb; 21m HSW or 9 WW, 30 HSPU

Beg1 – WB (14/10lb, 10ft/9ft) OR Th (35/20kg); 9 Half WW, 42 PPU (61cm/Fl)

Beg2 – WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/20lb); 9 Scaled WW or 42m Bear Walk (Str), 42 PPU (Fl/knees)

Beg3 – WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (20/10lb); 42m Bear Walk (Bnt), 42 PPU (Fl/knees)

 

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