Featured Images –  Marnus working hard and smart on some Sandbag Burpee Box Vault Overs!

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 – 210821 

 

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) 3 RFT of:

L-sit – Accumulate 30 sec of holding

Freestanding stationary Handstand – Accumulate 30sec of holding

 

Score = Time

 

CFA LITE Options:

Int1/2 – weak L-sit

Int3 – 1 Leg L-sit, HS at wall (only count tme off wall)

Beg1 – T-sit, HS hold on wall

Beg2 – 1 Ft dwn T-sit, Piked Hold (61/51cm)

Beg3 – F-Bridge, Piked Hold (ft)

 

then…

 

2) Last completed 3 August 2020…

 

Complete 5 Rnds FT (BB – 60kg/40kg):

12 Deadlifts

9 Power Cleans

6 Thrusters

 

TC = 14 min

 

Score = Time/TC plus 1 sec/rep missed

*Squat Clean Thruster allowed for last power clean into 1st Thruster!

 

CFA LITE Options:

Rx – DB/KB/BP (Single Impl)- 15-12-9 Reps on 25kg/15kg

Int1 – 55/36kg; 22.5/15kg

Int2 – 53/34kg; 22.5/15kg

Int3 – 50/32kg; 20/12kg

Beg1 – 45/30kg; 15/10kg

Beg2 – 35/22kg; 12/8kg

Beg3 – 25/17kg; 8/5kg

 

CFA LITE Options USA Equivalents:

Rx – DB/KB/BP (Single Impl)- 15-12-9 Reps on 55/35lb

Int1 – 120/80lb; 50/35lb

Int2 – 115/75lb; 50/35lb

Int3 – 110/70lb; 45/25lb

Beg1 – 100/65lb; 35/20lb

Beg2 – 75/50lb; 25/15lb

Beg3 – 55/37lb; 15/10lb

 

Equipment Options:

Any load (DB/BB/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