Featured Image – Mike working hard on the sled of Event 2, our class workout from the 2021 CrossFit Games Finals!

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 – 070821 

 

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) Muscle Snatch, Power Snatch, Snatch (squat), Snatch Balance – E2ndMon2ndM for 10 min (5 Rnds) (Build to moderately heavy load)

 

Score = Load

 

CFA LITE Options:

Home-Based uses DB/KB

Keep loading so that great form is maintained!

Beg – Snatch (squat) power snatch plus OHS allowed

Snatch Balance – Rear Rack Push Jerk with OHS allowed

 

then…

 

2) CrossFit Games 2021 Individuals – Event 9

https://games.crossfit.com/workouts/games/2021 and https://youtu.be/qK9dHDfJCJc

 

21-15-9:

Echo bike (cal.)

Snatch, 75 | 105 lb (48kg/34kg) (short bars)

 

Time cap: 8 min (Extend to complete)

 

Score = Time/TC plus 1 sec/rep missed

NB – Record 8 min capped time, rest and then finish the WOD

Snatch – any snatch

Sub for Airbike today is Airsquat (double reps) OR 27-21-15 Cal Row

 

CFA LITE Options:

Airbike sub – 42-30-18 Airsquats or 27-21-15 Cal Row

Use KB/Db/Bumper 25/15kg but 27-21-15

Int1 –     45/32kg; 22.5/15kg

Int2 –     38/27kg; 20/15kg

Int3 –     35/25kg 20/12kg

Beg1 –   30/20kg; 15/10kg

Beg2 –   25/17kg; 12/8kg

Beg3 –   20/15kg; 8/5kg

 

CFA LITE Options – USA Equivalents:

RX – 55/35lb

Airbike sub 42-30-18 Airsquats

Use KB/Db/Bumper 25/15kg but 27-21-15

Int1 –     100/70lb; 50/35lb

Int2 –     85/60lb; 50/33lb

Int3 –     75/50lb; 45/25lb

Beg1 –   60/45lb; 35/20lb

Beg2 –   50/35lb; 20/15lb

Beg3 –   40/30lb; 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