Featured Image – The “Early Morning Warriors” getting ready to start some interval training bright and early!!!!
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 – 130921
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)
RX’ED, LITE and HOME WODS
Reminder – If any Home-Based Members do not have our Home-Based Video explanations, please contact Coach Dave to get them!
1) Front Squat 3 – E2ndMon2ndM for 5 Rnds (10 min) (90% 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!
2) AMRAP the following for 10 min (BB 35kg/25kg):
15 Power Snatch
12 Power Cleans
Score = Total Reps
NB – Muscle snatch and cleans allowed!
CFA LITE Options:
HB Sub – DB/KB/SB 25kg/15kg Reps 18-15-12
Int1 – 30kg/20kg; 25/15kg
Int2 – 25kg/17kg; 22.5/15kg
Int3 – 20kg/15kg; 20/12kg
Beg1 – 15kg/10kg; 15/10kg
Beg2 – 12kg/8kg; 12/8kg
Beg3 – 10kg/7kg; 8/5kg
USA Equivalents – CFA LITE Options:
RX – 75lb/55lb
Int1 – 65kg/45lb; 55/35lb
Int2 – 55/37lb; 50/35lb
Int3 – 45/35lb; 45/25lb
Beg1 – 35/20lb; 35/20lb
Beg2 – 25/15lb; 25/15lb
Beg3 – 20/15lb; 15/10lb
PS – Power Cleans
PC – Fine
Thr – Front Squat
Back (reduced loading as needed) –
PS – Fine (from Hang)
PC – Fine (from Hang)
Thr – Fine (or Hip Thrusters)
PS – Fine (from low Hang)
PC – Fine (from low Hang)
Thr – Fine (limit depth if need)
Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!
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 firstname.lastname@example.org 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