Featured Image – Audrey skipping into Spring with some Double-Unders!!

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 – 010921 

 

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) Complete 5 Rounds of the following for Max Reps: 

Min 1 – AMRAP Strict Ring Dips

Rest 1 min

 

Score = Total Reps

 

CFA LITE Options:

Int1/2 – S-RD

Int3 – S-RD (R/B)

Beg1 – SD Jumpup or S-RB (B/P)

Beg2 – SPD/Chair Dips (Str)

Beg3 – SPD/Chair Dips (Bnt)

 

then…

 

2) Complete 5 Rnds for time of:    

400m Run

20 Hang Power Cleans (60kg/40kg)

20 T2B

 

TC – 20 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

T2B sub is lying feet to hands

Home-Based Sub DB/KB/Light BB – 25/15kg – 30 Reps

Int1 – 55/36kg; 18 T2B; 22.5/15kg

Int2 – 50/32kg; 16 T2B; 20/12kg

Int3 – 40/25kg; 14 T2B, 20/12kg

Beg1 – 35/20kg; HLR (or Lying F2H), 16/10kg

Beg2 – 30/17kg; HKR (or Lying K2H); 12/8kg

Beg3 – 25/15kg; Sitting (K2C); 8/5kg

 

CFA LITE Options – USA Equivalents                                                      

Home-Based RX – Sub DB/KB/Light BB – 55/35lb – 30 Reps

T2B sub – lying feet to hands

Rx – 135/88lb

Int1 – 120/80lb; 18 T2B; 50/35lb

Int2 – 105/70lb; 16 T2B; 45/25lb

Int3 – 90/55lb; 14 T2B; 45/25lb

Beg1 – 75/45lb; HLR (or Lying F2H); 35/20lb

Beg2 – 65/40lb; HKR (or Lying K2H); 25/15lb

Beg3 – 55/30lb; Sitting (K2C), 15/10lb

 

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