Featured Video – The CrossFit Games starts this week… Games Central Ep. 07.22: A New Fittest Man on Earth (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 email@example.com / 0845086893 (Kids) / 0784517637 (adults).
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ONLINE WHITEBOARD/COACHING – 260721
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)
RX’ED, LITE and HOME WODS
1) Front Squat 5 (75% 1RM) – E2ndMon2ndM for 10 min
Score = Load
Home-Based Sub…repeat of last week!
Squat (weighted) 2 – E2ndMon2ndM for 5 Rnds
Score = Total Loading (Sum of Reps x Loading)
Squat – Load however you can (i.e. DB/KB/BB)
Complete 20 reps every 2 min, for max total loading!
CFA LITE Options:
Keep loading at a level at which great form can be maintained
2) The New Girl WOD – Ellen…
3 Rounds for Time:
21 Dumbbell Snatches (22.5kg/15kg) 50/35 pounds, single dumbbell
12 Dumbbell Thrusters (22.5kgx2/15kgx2) 50/35 pounds, dual dumbbells
TC – 15 min
Score = Time/TC plus 1 sec/rep missed
CFA LITE Options:
Scaling: Reduce reps and/or loading to complete in 12-15 min. Each set of snatches/thrusters should be completed in 1-2 sets w min rest in btwn.
BBF Bps Std – Step/jump back/up but 2 foot take-off, any landing Db/KB/Bp/Light BB – same loading ;
Int1 – same Rx ;
Int2 – 20/15kg ;
Int3 – 15/10kg (Int CFHQ) ;
Beg1 – 15/10kg; 20 BBF Bp (SO) ;
Beg2 – 10/5kg; 10/7.5kg (12 DB Sn, 9 DB Thr); 10 BBF Bp (SO) (Beg CFHQ) ;
Beg3 – 7.5/5kg; (12 DB Sn, 9 DB Thr) (but 1 DB Thr); 10 BBF Bp (SO)
CFA LITE Options – USA Equivalents:
Db Snatch (any)
DB Snatches – x1 DB; Thrusters – x2 DB’sInt1 – 50lb/35lb
Int2 – 50lb/35lb
Int3 – 45lb/25lb
Beg1 – 35lb/20kg
Beg2 – 25lb/15kg
Beg3 – 15lb/10lb
Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on firstname.lastname@example.org 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