Featured Image – Repost from @crossfitgames
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The CrossFit Open starts in 14 days and there is something for everyone. Sign up today!
Regardless of fitness level or ability, you can participate in the biggest fitness competition in history. Each week of the Open, choose from three variations of the released workout (Rx’d, Scaled, or Foundations).
You can finish the Open with any combinations of those variations based on your ability. The scaled or foundations version might be in your wheelhouse one week, while the Rx’d version might be a good workout to try the next.
Now is a great time to talk to your coach and make a plan for the Open. It all starts here. Register for the CrossFit Open today at Games.CrossFit.com. Link in bio.
#CrossFitOpen #CrossFit #CrossFitTraining #Workout #Sports
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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
#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech @CandyWrap_ @TeaseItHair @EsseSkinCare_ #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth
ONLINE WHITEBOARD/COACHING – 140222
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) Progress from last weeks Front Squat and Strict Press work…
Complete 5 Rnds (15 min) of the following EMOM for Max Loading:
Min 0-1.5 – Front Squat 3 (85% 1RM)
Min 1.5-3 – Strict Press 3 (85% 1RM)
Score = Load A (FS) ; Load B (SP)
NB – You will need to change your Loading btwn the FS and SP
CFA LITE Options:
Keep loading at a level so that great form is maintained!
TC – PVC/Light Bar Loading only
Home-based –
Min 0-1,5 min – Front Squat RM for Max Total Loading
Min 1.5-3 min – Strict Press RM for Max Total Loading
Score = Total Loading (FS – Sum of your body weight plus implement load x reps) + (SP – Sum of your implement load x reps)
Substitutions:
Shoulder –
FS – Fine
SP – Plus Push-ups
Back –
FS – Light or Hip Thrusters
SP – Fine or Push-ups
Knee –
FS – Lighter (partial) or Hip Thrusters
SP – Fine
then…
2) Tabata the following for Max Reps (BB 35kg/25kg):
a) Power Clean
Rest 1 min
b) Thrusters
Rest 1 min
c) Push Jerk/Push Press
Score = Total Reps
CFA LITE Options:
RX – (BB 35kg/25kg or Db/KB 25kg/15kg)
Home-Based – divide reps by
Int1 – 35/25kg; 25/15kg
Int2 – 30/20kg; 20/15kg
Int3 – 25/17kg; 15/12kg
Beg1 – 20/15kg; 15/10kg
Beg2 – 15/12kg; 12/8kg
Beg3 – 12/8kg; 8/5kg
CFA LITE Options – USA Equivalents:
RX – (BB 75lb/55lb or Db/KB 55lb/35lb)
Home-Based – divide reps by
Int1 – 75/55lb; 55/35lb
Int2 – 65/45lb; 45/35lb
Int3 – 55/35lb; 35/25lb
Beg1 – 45/35lb; 35/20lb
Beg2 – 35/25lb; 25/15lb
Beg3 – 25/15lb; 15/10lb
Substitutions:
Shoulder –
Power Cleans – Fine or DL
PJ/Push Press – Plus Push-ups
WB/Thr – Front Squats
Back –
Power Cleans – Hip Thrusters (loaded/banded)
PJ/Push Press – Push-ups or Strict Press
WB/Thr – Fine or WB Squats (no throw)
Knee –
Power Cleans – Hip Thrusters (loaded/banded)
PJ/Push Press – PP or Strict Press
WB/Thr – Fine or Banded partial Thr (or crab walks)
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
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