Featured Image – Yvette and Lance. of the William’s clan, doing Thursday’s tough Thruster / BB Facing Burpee Couplet!!!!! Good work!!!!!

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 – 110921 

 

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

 

Reminder – If any Home-Based Members do not have our Home-Based Video explanations, please contact Coach Dave to get them!

 

1)

a) Power Clean and Push Jerk 2 – EMOM for 12 min (Build to Max Day, Start at 50% 1RM)

 

Score = Max Load

 

b) Home-Based – Power Clean and Push Jerk EMOM:

Min 1 – RM (for Max Loading)

Min 2 – Rest

 

Score = Max Total Loading (Sum of Body Weight + Load x Reps for each Round)

RM – 1 attempt for Max Reps on the load (complete non-dominant arm first, quick change to dominant – reps need not be exactly equal for each arm)

 

Equip:

KB/DB/BP/Light BB

 

CFA LITE Options:

Keep loading so that great form is maintained!

 

then…

 

2) Complete 10-9-8-7-6-5-4-3-2-1 of the following FT:

Power Clean and Push Jerk (60/40kg)

C2B Pull-ups

Deficit HSPU (15cm/9cm)

 

TC – 22 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

RX sub – DB/KB/BP/Light BB – PC and PJ 14-13-12-11-10-9-8-7-6-5 Reps on 25kg/15kg

BOR Sub – BB same reps (60/40kg), DB/KB/BP/BB (light) 20-18-16-14-12-10-8-6-4-2 (25/15kg)

Level1 (T2) – D/HSPU (9/6cm)

Level2 (T3) – D/HSPU (6/4cm)

Int1 – 55/36kg; 22.5/15kg; 7-7-6-6-5-5-4-3-2-1 BOR; D/HSPU (4/1.5cm)

Int2 – 53/34kg; 22.5/15kg; PU or BOR; HSPU

Int3 – 50/32kg; 20/12kg; HSPU (1/2 abm)

Beg1 – 45/30kg; 15/10kg; PU (G/P) or BOR; PPU (61cm/51cm)

Beg2 – 35/22kg; 12/8kg; RR (1/0.5m) or BOR; PPU (51cm/41cm)

Beg3 – 25/17kg; 8/5kg; RR (1/0.5m) or BOR; PPU (51cm/15cm kns bmprs)

 

CFA LITE Options – USA Equivalents:

RX BB 135/90lb

RX sub – DB/KB/BP/Light BB – PC and PJ 14-13-12-11-10-9-8-7-6-5 Reps on 55/35lb

BOR Sub – BB same reps (135/90lb), DB/KB/BP/BB (light) 20-18-16-14-12-10-8-6-4-2 (55/35lb)

Level1 (T2) – D/HSPU (9/6cm)

Level2 (T3) – D/HSPU (6/4cm)

Int1 – 120/80lb; 50/35lb; 7-7-6-6-5-5-4-3-2-1 BOR; D/HSPU (4/1.5cm)

Int2 – 115/75lb; 50/35lb; PU or BOR; HSPU

Int3 – 110/70lb; 45/25lb; HSPU (1/2 abm)

Beg1 – 100/65lb; 35/20lb; PU (G/P) or BOR; PPU (61cm/51cm)

Beg2 – 75/50lb; 20/25lb; RR (1/0.5m) or BOR; PPU (51cm/41cm)

Beg3 – 55/35lb; 15/10lb; RR (1/0.5m) or BOR; PPU (51cm/15cm kns bmprs)

 

Substitutions:

Shoulder –

PC,PJ – Power Clean only

C2B – Rev Grip PU or RR or BOR

D-HSPU – Plus Push-ups (3 for 1)

 

Back –

OHS – Lighter but could niggle… rather weighted and banded hip thrusters

C2B – Rev Grip PU or RR or BOR

D-HSPU – Fine or Push-ups 2 for 1

 

Knee –

OHS – Partial squats OR rather weighted and banded hip thrusters

C2B – Fine (watch jump-up/drop-off)

D-HSPU – Fie (watch jump-up/drop-off)

 

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 CLICK HERE for all the info OR alternatively 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