Featured Image – Jess working on her flexibility!!!!! 

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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 – 180322 

 

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) Power Clean, Push Jerk, Squat Clean, Split Jerk – E90sOn90s for 12 min (8 sets) (Count sets >75% 1RM, Max Day)

Score = Load
NB – drop btwn reps

**Home-based –
Power clean, Push Jerk 4-6 reps, Squat Clean, Split Jerk 4-6 reps – E3rdMon3rdM for 12 min (4 sets)

Score = Total Loading (Sum of your body weight plus implement load x reps)

 

Substitutions:

Shoulder –
Cleans – Fine
Jerks – Plus-up and other rehab after

Back –
CJ – Light or Hip Thrusters and back rehab

Knee –
CJ – Fine but limit depth/load as needed, especially on cleans

 

CFA LITE Options:
Beginners – Keep loading so that great form is maintained

 

then…

 

1b) Workout 1A – Endurade Online East Cape Champs 2020 https://eastcapechamps.co.za/2020-workouts/…

CLICK HERE to download/view our Workout 1A, B Document for Full Workout Details, Scaled Divisions, Movement Standards, and Score Sheets!
https://eastcapechamps.co.za/wp-content/uploads/2020/12/Workout-1A-B-StandardsDetails-ECC20.pdf

 

RX – WORKOUT 1A

Complete as many reps as possible in 10 minutes of:
18 Clean & Jerk (35kg/25kg)
15 Clean & Jerk (60kg/40kg)
12 Clean & Jerk (75kg/50kg)
9 Clean & Jerk (95kg/65kg)
6 Clean & Jerk (110kg/75kg)
3 Clean & Jerk (120kg/85kg)
AMRAP Clean & Jerk (130kg/90kg)

Score = Total Reps

*Any Clean, Any Jerk allowed
*Athlete must load own barbell with plates Only 1 barbell allowed.

 

USA Equivalents:
RX – 75-135-165-210-245-265/55-90-110-145-165-185lb

 

ECC20 Scaling Options:
Int1 – 25-40-50-65-75-85-95kg/15-25-35-45-50-60-65kg
Beg1 – 20-25-35-45-55-60-65kg/15-17-20-25-30-35-40kg

 

ECC20 HOME-BASED…

HOME-BASED RX – WORKOUT 1A

Complete as many reps as possible in 10 minutes of:
Ground to Shoulder, Shoulder to Overhead (20kg/12kg)

Score = Total Reps
*Any loading implement/s of correct load can be used

 

USA Equivalents:
Rx – 45/25lb

 

HOME-BASED INT – (20kg/12kg)

HOME-BASED BEGINNER – (12kg/8kg)

 

Substitutions:
Shoulders –
C&J – Clean fine but Jerk generally not (leave out jerk)

Back –
C&J – AMRAP 10 min (i.e. light like home-based) or Hip Thrusters

Knee –
C&J – AMRAP 10 min (i.e. light like home-based) or Hang Power Clean and Any Jerk

 

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