Featured Images –  Bonni flying high on some Cheese Curd Curls (Sandbag) Burpee Vault Overs, from our class workout replicating Event 13 of the 2021 CrossFit Games Finals.

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 – 180821 

 

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) Push Press 5 – E2ndMon2ndM for 5 Rnds (10 min) (70% 1RM)

 

Score = Load

 

Home-based – Push Press RM – E3rdMon3rdM for 4 Rnds (12 min)

 

Score = Sum of Total Loading (Sum of Reps x Load for all 4 Rnds)

 

Use DB/KB/Back Pack/Light BB

 

CFA LITE OPTIONS:

Keep loading so that great form can be maintained!

 

then…

 

2) AMRAP the following for 5 Rounds:

Min 1 – T2B

Min 2 – Hang Power Clean and STOH (50kg/32kg)

Min 3 – Wall Walk (21.1 Stds)

Min 4 – Rest

 

Score = Total Reps (19 min)

 

CFA LITE OPTIONS:

H-B – Use DB/KB/Back Pack/Light BB (25kg/15kg) Reps x 0.65 (for scoring on HPC, STOH)

RX sub T2B – Lying Ft to Hands

Int1 – 45/30kg, 22.5/15kg

Int2 – 40/27kg, 20/12kg

Int3 – 35/25kg, 20/12kg

Beg1 – 30/20kg, 15/10kg, HLR (or Lying F2H); Half WW

Beg2 – 20/12kg, 12/8kg, HKR (or lying K2H); Scaled (1 step) WW

Beg3 – 15/9kg, 8/5kg, Sitting (K2C); Worm Walk

 

CFA LITE Options – USA Equivalents:

H-B – Use DB/KB/Back Pack/Light BB (55/35lb) Reps x 0.65 (for scoring on HPC, STOH)

RX sub T2B – Lying Ft to Hands

Int1 – 100/65lb, 50/35lb

Int2 – 90/60lb, 45/25lb

Int3 – 75/55lb, 45/25lb

Beg1 – 66/45lb, 35/20lb, HLR (or Lying F2H); Half WW

Beg2 – 45/25lb, 25/15lb, HKR (or lying K2H); Scaled (1 step) WW

Beg3 – 35/20lb, 15/10lb, Sitting (K2C); Worm Walk

 

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