Featured Video – Spirit of the 2021 NOBULL CrossFit Games goes to Scott Panchik! Scott also announced his retirement at the CrossFit Games last week (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 – 060821
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) Clean (power), Clean (squat) – E90sOn90s for 12 min (8 Rnds) (Start Light, build to a heavy Load)
Score = Load
CFA LITE Options:
NB – heavy load set within 90% of Max load in Event 7 below!
Home-Based – Practice Clean (power), Clean (squat) for both L and R sides.
Clean (power) 2, Clean (squat) 2 – E90sOn90s for 12 min (8 Rnds) (Start Light, build to a heavy Load)
Score = For Quality
then…
2a) CrossFit Games 2021 Individuals – Event 6/7
https://games.crossfit.com/workouts/games/2021 and https://youtu.be/qK9dHDfJCJc
Events 6/7
5 rounds for time of:
250-m run
1 clean
Women: 165 | 175 | 185 | 195 | 205 lb.
Men: 245 | 265 | 285 | 305 | 315 lb.
Rx – 111-120-129-138-143kg/75-79-84-88-93kg
Time cap: 7 min (Extended TC for own plate change 9 min)
Score = Time/TC plus 1 sec/rep missed
2B) 5 rounds for time of:
200-m run out of the Coliseum
1 clean
Women: 210 | 215 | 220 | 225 | 230 lb.
Men: 325 | 335 | 340 | 345 | 350 lb.
Rx – 147-152-154-157-159kg/95-98-100-102-105kg
Time cap: 8 min. (Extended TC for own plate change 10 min)
Score = Time/TC plus 1 sec/rep missed
10m = 1 Rep
Depending on fractionals available – Rnd to the closest plate values!
E6
CrossFit Algoa LITE Options:
Rx – 111-120-129-138-143kg/75-79-84-88-93kg
Int1 – 94-102-110-117-122kg/64-67-71-75-79kg
Int2 – 80-87-93-100-103kg/54-57-61-64-67kg
Int3 – 64-69-75-80-83kg/43-46-49-51-54kg
Beg1 – 51-55-60-64-66kg/35-37-39-41-43kg
Beg2 – 41-44-48-51-53kg/28-29-31-33-34kg
Beg3 – 30-33-35-38-39kg/20-21-23-24-25kg
CFA LITE Options – USA Equivalents:
Rx – 245-265-285-305-315lb/165-175-185-195-205lb
Int1 – 208-225-242-259-268lb/141-148-157-165-174lb
Int2 – 177-191-205-220-228lb/119-126-134-140-148lb
Int3 – 141-153-164-176-182lb/96-101-107-112-118lb
Beg1 – 113-122-131-141-146lb/76-81-86-90-95lb
Beg2 – 90-98-105-113-117lb/61-64-68-72-76lb
Beg3 – 67-72-78-83-86lb/45-47-50-52-55lb
E7
CrossFit Algoa LITE Options:
Rx – 147-152-154-157-159kg/95-98-100-102-105kg
Int1 – 125-129-131-133-135kg/81-83-85-87-89kg
Int2 – 106-110-111-113-115kg/69-71-72-74-76kg
Int3 – 85-88-89-91-92kg/55-57-58-59-61kg
Beg1 – 68-70-71-73-74kg/44-45-46-47-49kg
Beg2 – 54-56-57-58-59kg/35-36-37-38-39kg
Beg3 – 40-42-42-43-44kg/26-26-27-28-28kg
CFA LITE Options – USA Equivalents:
Rx – 325-335-340-345-350lb/210-215-220-225-230lb
Int1 – 275-285-289-294-298lb/178-184-187-191-197lb
Int2 – 234-242-245-250-253lb/151-156-159-162-167lb
Int3 – 187-194-196-200-203lb/121-125-127-130-134lb
Beg1b – 150-155-157-160-162lb/97-100-102-104-107lb
Beg2 – 120-124-126-128-130lb/77-80-82-83-86lb
Beg3 – 89-92-93-95-96lb/57-58-60-61-62lb
Home-Based sub –
AMRAP 7:
15 Clean (any) (25kg/15kg)
200m Run
Rest 5 min
AMRAP 8:
15 Clean (any) (25kg/15kg)
200m Run
Score = Total Reps
CFA LITE Options:
Use KB/Db/Bumper 25/15kg but 20-18-16…6-4-2 Reps
Int1 – 22.5/15kg
Int2 – 20/15kg
Int3 – 20/12kg
Beg1 – 15/10kg
Beg2 – 12/8kg
Beg3 – 8/5kg
CFA LITE Options – USA Equivalents
RX – 55/35lb
Use KB/Db/Bumper
Int1 – 50/35lb
Int2 – 50/33lb
Int3 – 45/25lb
Beg1 – 35/20lb
Beg2 – 20/15lb
Beg3 – 15/10lb
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
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