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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 – 070921 

 

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) Front Squat 3 – E2ndMon2ndM for 5 Rnds (10 min) (85% 1RM)

 

Score = Load

 

Home-based – Front Squat RM – E3rdMon3rdM for 4 Rnds (12 min)

 

Score = Sum of Total Loading (Sum of Reps x Load for all 4 Rnds)

 

Use DB/KB/Back Pack/Light BB

 

CFA LITE OPTIONS:

Keep loading so that great form can be maintained!

 

then…

 

2) Complete the following couplet FT:

18-12-6 Power Snatch (60kg/40kg)

15-9-3 Muscle-ups

 

TC – 16 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

RX sub – DB/KB/BP – 27-18-9 Reps on 25kg/15kg

BOR Sub – BB 21-15-9 (60/40kg), Plus Push-ups 42-30-18, DB/KB/BP/BB (light) 42-30-18 (25/15kg), PU

Int1 – 55/36kg; 22.5/15kg; 9-6-3 MU or BOR

Int2 – 53/34kg; 22.5/15kg; 12-9-6 B-MU (R/B) or 18-12-6 Jump B-MU (Bar @ Chin) or BOR

Int3 – 50/32kg; 20/12kg; 12-9-6 B-MU (B/P) or 18-12-6 Jump B-MU (Bar @ Collar Bone) or BOR

Beg1 – 45/30kg; 15/10kg; PU (G/P)/RD (B/P) or BOR

Beg2 – 35/22kg; 12/8kg; RR (1/0.5m)/S-PD (str) or BOR

Beg3 – 25/17kg; 8/5kg; RR (1/0.5m)/S-PD (bnt) or BOR

 

CFA LITE Options – USA Equivalents:

RX sub – DB/KB/BP – 27-18-9 Reps on 55kg/35LB

MU Sub – BOR BB 21-15-9 (135/90lb) Plus Push-ups 42-30-18, DB/KB/BP/BB (light) 42-30-18 (25/15kg), PU

RX BB 135/90lb

Int1 – 120/80lb; 50/35lb; 9-6-3 MU or BOR

Int2 – 115/75lb; 50/35lb; 12-9-6 B-MU (R/B) or 18-12-6 Jump B-MU (Bar @ Chin) or BOR

Int3 – 110/70lb; 45/25lb; 12-9-6 B-MU (B/P) or 18-12-6 Jump B-MU (Bar @ Collar Bone) or BOR

Beg1 – 100/65lb; 35/20lb; PU (G/P)/RD (B/P) or BOR

Beg2 – 75/50lb; 20/25lb; RR (1/0.5m)/S-PD (str) or BOR

Beg3 – 55/35lb; 15/10lb; RR (1/0.5m)/S-PD (bnt) or BOR

 

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