Featured Video – Don setting a new trend in his “JORTS”, climbing the rope! Ange and Jacque in the back ground, transitioning and taking a quick breather respectively!

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: 0784517637 (adults & kids) or 0845086893 

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ONLINE WHITEBOARD/COACHING – 060921 

 

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)

a) Practice Toes to Bar

 

b) Practice Double-Unders

 

Score = Both for Quality

 

then…

 

2) Complete 6 Rounds of the following FT:

50 Double Unders

25 Wall Balls (10kg/7kg)

15 Toes 2 Bar

 

TC = 22 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

CFA sub WB RX – WB/sub Thr (25/15kg)

CFA sub RX – T2B (Lying feet to hands)

Int1 – 45 DU, WB/sub Thr (25/15kg)

Int2 – 40 DU, WB/sub Thr (25/15kg)

Int3 – 35 DU, WB (9.1/6.3kg, 9ft/8ft lower height) OR Th 20/12kg

Beg1 – 50 SU, WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), HLR (or Lying F2H)

Beg2 – 45 SU, WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), HKR (or Lying K2H)

Beg3 – 40 SU, WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), Sitting (K2C)

 

USA Equivalents – CFA LITE Options:

WOD League RX (10kg/7kg – 22lb/15.4lb)

WOD League Scaled (7kg/5kg – 15lb/11lb)

CFA sub WB RX – WB/sub Thr (55/35lb)

CFA sub RX – T2B (Lying feet to hands)

Int1 – 45 DU, WB/sub Thr (55/35lb)

Int2 – 40 DU, WB/sub Thr (55/35lb)

Int3 – 35 DU, WB (20/14lb, 9ft/8ft lower height) OR Th 45/25lb

Beg1 – 60 SU, WB (14/10lb, 10ft/9ft) OR Th (35/20kg), HLR (or Lying F2H)

Beg2 – 55 SU, WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/20lb), HKR (or Lying K2H)

Beg3 – 40 SU, WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (20/10lb), Sitting (K2C)

 

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