Featured Video – The next episode of… Miles to Madison Ep. 02.21: Pearce, Eramo O’Connell, Medeiros & O’Brien (Video courtesy of CrossFit, Inc.)

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 – 280821 

 

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) Repeat from last week – aim to beat you score!

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) AMRAP 20 min:

10 Strict HSPU

20 Wall Balls (10/6.3kg)

30 Cal Row or 30 SDHP (20kg/12kg)

 

Score = Total Reps

 

CFA LITE Options:

RX – Thruster sub WB (25kg/15kg)

Row sub 30 SDHP (20/12kg)

Int1 – WB/sub Thr (22.5/15kg); 8 S-HSPU

Int2 – WB/sub Thr (22.5/15kg); 10 S-HSPU (1/2 abm)

Int3 – WB (9.1/6.3kg, 9ft/8ft lower height) OR Th 20/12kg, 10 S-HSPU (2/3 abm)

Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), PPU (61/51cm), SDHP (16/10kg)

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), PPU (51cm/Flr), SDHP (same Thr)

Beg3/TC – 30-20-10 WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), PPU (Flr/Kns), SDHP (same Thr)

 

USA Equivalents – CFA LITE Options:

RX – Thruster sub WB 55/35lb

Row sub 30 SDHP (45/25lb)

Int1 – WB/sub Thr (50/35lb); 8 S-HSPU

Int2 – WB/sub Thr (50/35lb); 10 S-HSPU (1/2 abm)

Int3 – WB (20/14lb, 9ft/8ft lower height)OR Th 45/25lb, 10 S-HSPU (2/3 abm)

Beg1 – WB (14/10lb, 10ft/9ft) OR Th (35/25lb), PPU (61/51cm), SDHP (16/10kg)

Beg2 – WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/17lb), PPU (51cm/Flr), SDHP (same Thr)

Beg3 – 30-20-10 WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (17/11lb), PPU (Flr/Kns), SDHP (same Thr)

 

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