Featured Video – Miles to Madison Ep. 03.21: Medeiros, Kwant, Wells and Toomey (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 – 040921 

 

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 Rope Climbing

 

Score = For Quality

 

CFA LITE Options:

See below

 

Subs – see below

 

then…

 

2) Complete 2 Rnds of the following FT:

60 Box Jump Over (61cm/51cm)

30 DB Step Over (32kgx2/24kgx2 at 61cm/51cm)

10 Rope Climb (4.57m)

 

TC = 30 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

Rope Climb Subbed with Towell PU or Towell RR

Towell looped over pull-up bar (leg mvt/kipping allowed); 6 T-PU = 1 Rep

Use KB or closest DB loading

BJO sub – Broad Jump (1.24/1m)

DB/KB SO sub – 40 Walking Lunges

RX H-B sub – DB/KB/BP – 25kg/15kg

Int1 – SI 22.5/15kg; 8 RC; 24kgx2/20kgx2

Int2 – SI 20kg/15kg; 7 RC; 24kgx2/20kgx2

Int3 – SI 20/12kg; 10 Half RC; 20kgx2/20kgx2

Beg1 – SI 15/10kg; 15 Ly 2 Stand (str) or 30 banded T-PU (P/G); 51cm; 20kgx2/16kgx2; BSO (61/51cm) or BJ (1/0.8m)

Beg2 – SI 12/8kg; 15 Ly 2 Stand (str legs, hip bend) or 30 Towell Ring Rows (1/0.5m); 51cm; 12kgx2/12kgx2; BSO (51cm)/BJ (0.8/0.5m)

Beg3 – SI 8/5kg; 15 Sit 2 Stand or 30 Towell Ring Rows (0.5/0m); 41cm; 8kgx2/8kgx2; BSO (41cm)/Broad Step (0.6m/0.4m)

 

CFA LITE Options – USA Equivalents

Rope Climb Subbed with Towell PU or Towell RR

Towell looped over pull-up bar (leg mvt/kipping allowed); 6 T-PU = 1 Rep

Use KB or closest DB loading

BJO sub – Broad Jump (1.24/1m)

DB/KB SO sub – 40 Walking Lunges

RX sub – DB/KB/BP – 55/35lb

Int1 – SI 50/35lb; 8 RC; 52lbx2/44lbx2

Int2 – SI 50/33lb; 7 RC; 52lbx2/44lbx2

Int3 – SI 45/25lb; 10 Half RC; 45lbx2/44lbx2

Beg1 – SI 35/20lb; 15 Ly 2 Stand (str) or 30 banded T-PU (P/G); 45lbx2/35lbx2; 20inch; BSO (24/20inch) or BJ (1/0.8m)

Beg2 – SI 20/25lb; 15 Ly 2 Stand (str legs, hip bend) or 30 Towell Ring Rows (1/0.5m); 25lbx2/26lbx2; 20inch; BSO (20inch)/BJ (0.8/0.5m)

Beg3 – SI 15/10lb; 15 Sit 2 Stand or 30 Towell Ring Rows (0.5/0m); 17lbx2/17lbx2; 16inch; BSO (16inch)/Broad Step (0.6m/0.4m)

 

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