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If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP OPTONS & PRICING!

Alternatively call us on: 0845086893 (Kids) / 0784517637 (adults).

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ONLINE WHITEBOARD/COACHING – 160821 

 

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 Ring or Bar Muscle-ups

 

Score = For Quality

 

then…

 

2) Complete the following FT:

21-15-9 Bar Muscle-ups

42-30-18 Burpee Box Jump Overs (61cn/51cm)

400-300-200m Run

 

TC – 20 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

Reduce loading to maintain great form!

H-Based sub 25kg/15kg BOR (w DB/KB/SB/BB) 70-50-30

H-Based sub Burpee BJO – Bp road Jump (1.24/1m)

Int1 – 22.5/15kg, 15-12-9 B/M-up or BOR

Int2 – 20/15kg, 12-9-6 B/M-up or 21-15-9 J-B/MU (Chin) or BOR

Int3 – 16/12kg, 15-12-9 B/M-up (B/P) or 21-15-9 J-B/MU (C-bone) or BOR

Beg1 – 15/10kg, 27-21-15 PU (P/G), 21-15-9 RD (B/P) or BOR; BSO (61/51cm) or Bp-BJ (1/0.8m)

Beg2 – 12/8kg, 27-21-15 RR (1/0.5m), Seated P/Dips (str) or BOR; Bp-BSO (51cm)/BJ (0.8/0.5m)

Beg3 – 8/5kg, 27-21-15 RR (0.5/0m), Seated P/Dips (bnt) or BOR; Bp-BSO (41cm)/Broad Step (0.6m/0.4m)

 

CFA LITE Options – USA Equivalents:

H-Based sub 55kg/35lb BOR (w DB/KB/SB/BB) 70-50-30

H-Based sub Burpee BJO – Bp road Jump (1.24/1m)

Int1 – 50/35lb, 15-12-9 B/M-up or BOR

Int2 – 45/35lb, 12-9-6 B/M-up or 21-15-9 J-B/MU (Chin) or BOR

Int3 – 35/25lb, 15-12-9 B/M-up (B/P) or 21-15-9 J-B/MU (C-bone) or BOR

Beg1 – 35/20lb, 27-21-15 PU (P/G), 21-15-9 RD (B/P) or BOR; BSO (61/51cm) or Bp-BJ (1/0.8m)

Beg2 – 25/15lb, 27-21-15 RR (1/0.5m), Seated P/Dips (str) or BOR; Bp-BSO (51cm)/BJ (0.8/0.5m)

Beg2 – 15/10lb, 27-21-15 RR (1/0.5m), Seated P/Dips (str) or BOR; Bp-BSO (51cm)/BJ (0.8/0.5m)

 

Equipment Options:

Any load (BB/KB/Back Pack/Water Container)

 

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