Featured Image –  Eva on a Yoke Carry at the 2018 CrossFit Games … this is the year Eva was crowned “Fittest on Earth” for her age group! (Image 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 – 140821 

 

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) Practice and set-up the following:

a) Yoke set-up and practice!

b) Sandbag (Cheese curd) Burpees and a Vault Over Box (banded)

 

Score – For Quality

 

then…

 

2) CrossFit Games 2021 Individuals – Event 13

https://games.crossfit.com/workouts/games/2021 and https://youtu.be/CIgbU9srvSE

 

4 rounds of:

20 GHD sit-ups

8 cheese curd burpees over the hay bale, 70 | 100 lb. (45kg/32kg)

Yoke Carry 168-ft. (51.2m) 425 | 605 lb. (275kg/193kg)

1-min. reset

Time caps by round: 2 | 2 | 2 | 3 min.

 

Score = Time (cumulative time including rest) or Time plus 1sec/meter missed on Yoke Carry

 

CFA LITE Options:

GHD SU Sub – Strict W-Sit-up 25/35kg (use DB/KB H-B loads on chest)

Hale Bale RX – 122cm/102cm (band boxes together)

Sandbag Cheese Curd – 45/32kg sub Bumpers banded

Rx – Yoke 275/193kg (Empty Yoke 105kg, With safety bars 135kg)

HB – sub Yoke Carry with 700m Burden Run w DB loading

Level1 – 248/173kg

Level2 – 234/164kg

Level3 – 220/154kg

Level4 – 206/144kg

Int1 – 45/32kg at 122/102cm; 22.5/15kg; 18 GHD SU or W-SU; 193/135kg

Int2 – 45/32kg at 122/102cm; 22.5/15kg; 15 GHD SU or W-SU; 179/125kg

Int3 – 40/25kg at 122/102cm; 20/12kg; 12 GHD SU or W-SU; 165/116kg

Beg1 – 30/20kg at 102/76cm; 15/10kg; W-SU; 138/96kg

Beg2 – 25/15kg at 102/76cm; 12/8kg; W-SU; 105/60kg

Beg3 – 20/10kg at 76/61cm; 8/5kg; Sit-up (no load); 70/40kg

 

CFA LITE Options – USA Equivalents:

GHD SU Sub – Strict W-Sit-up 55/35lb (use DB/KB H-B loads on chest)

Hale Bale RX – 122cm/102cm (band boxes together)

Sandbag Cheese Curd – 100/70lb sub Bumpers banded

Rx – Yoke 275/193kg (Empty Yoke 105kg, With safety bars 135kg)

HB – sub Yoke Carry with 700m Burden Run w DB loading

Level1 – 545/382lb

Level2 – 515/361lb

Level3 – 485/339lb

Level4 – 455/318lb

Int1 – 100/70lb at 48/40inch; 50/35lb; 18 GHD SU or W-SU; 424/297lb

Int2 – 100/70lb at 48/40inch; 50/35lb; 15 GHD SU or W-SU; 394/276lb

Int3 – 88/55lb at 48/40inch; 45/25lb; 12 GHD SU or W-SU; 364/255lb

Beg1 – 65/45lb at 40/30inch; 35/20lb; W-SU; 303/212lb

Beg2 – 55/35lb at 40/30inch; 25/15lb; W-SU; 230/131lb

Beg3 – 45/20lb at 30/24inch; 15/10lb; Sit-up (no load); 155/88lb

 

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