Featured Image – All smiles…Rachel on the airbike at @CrossFitAlgoa Summerstrand!

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#Lockdown #Covid_19 #Corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth 

ONLINE WHITEBOARD/COACHING – 061120

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, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

1) Strict C2B Pull-ups RM – E2ndMon2ndM for 10 min (5 sets)

Score = Total Reps

Sub – BB and Single arm BOR (DB/KB/B-Pack) (loads below)

Goal – 5-15 Reps/Rnd

CFA LITE Options:

BOR Scoring – Single arm impl 2 Reps = 1 Rep; BB (2 arm) 1.5 Reps = 1 Rep

Int1 – C2B PU/BOR 45/30kg; 22.5/15kg

Int2 – PU BOR 40/25kg; 20/15kg

Int3 – PU BOR 35/20kg; 16/12kg

Beg1 – PU (P/G)/BOR 30/15kg; 16/10kg

Beg2 – RR (1,5m/1m)/BOR 20/12kg; 12/8kg

Beg3 – RR (1m/0,5m)/BOR 15/8kg; 8/5kg

TC – 5-10 Reps only

USA Equivalents – CFA LITE Options:

BOR (single arm) 2 Reps = 1 Rep; BB (2 arm) 1.5 Reps = 1 Rep

Int1 – C2B PU/BOR 100/65lb; 50/35lb

Int2 – PU BOR 90/55lb; 50/35lb

Int3 – PU BOR 75/45lb; 45/25lb

Beg1 – PU (P/G)/BOR 65/35lb; 35/25lb

Beg2 – RR (4Ft11″/3Ft3″)/BOR; 45/25lb; 25/20lb

Beg3 – RR (3Ft3″/1Ft7″)/BOR; 35/20lb; 15/10lb

then…

2) AMRAP the following for 20 min:

15 Airsquats

12 Jumping Alternate Lunges

9 Burpee Box Jump Overs (61cm/51cm)

6 C2B Pull-ups

3 Strict Def HSPU (15cm/9cm)

Score = Total Reps

CFA LITE Options:

B-BJO sub B-Broad Jump (1.24/1m)

Home-based C2B Pull-up sub today – Plain Burpees

Int1 – same, S-HSPU

Int2 – 4 C2B PU, S-HSPU

Int3 – 6 PU, 1/2 abmats

Beg1 – Bp BSO (61/51cm) or BP BJ (1/0.8m), 6 PU (P/G) or 6 Jump PU, PPU (61/51cm)

Beg2 – Lunges, BBF Bps (SO); Bp BSO (51cm)/ Bp BJ (0.8/0.5m), RR (1/0.5m), PPU (51cm/Flr)

Beg3 – Static Lunges, BBF Bps (SO); Bp BSO (41cm)/Bp Broad Step (0.6m/0.4m), RR (0.5/0m), PPU (Flr/Kns)

USA Equivalents – CFA LITE Options:

B-BJO sub B-Broad Jump (4ft/3ft 3inch)

S-Def HSPU – 6/3.5 inch def

Home-based C2B Pull-up sub today – Plain Burpees

Int1 – same, S-HSPU

Int2 – 4 C2B PU, S-HSPU

Int3 – 6 PU, 1/2 abmats

Beg1 – Bp BSO (24/20inch) or BP BJ (3ft 3inch/2ft 7inch), 6 PU (P/G) or 6 Jump PU, PPU (24/20inches)

Beg2 – Lunges, BBF Bps (SO); Bp BSO (24inches)/ Bp BJ (2ft 7inches/1ft 7inch), RR (3ft 3 inch/1ft 7inch), PPU (20inch/Flr)

Beg3 – Static Lunges, BBF Bps (SO); Bp BSO (16inch)/Bp Broad Step (1ft 7inch/1ft 7inch), RR (1ft 7inch/0m), PPU (Flr/Kns)

EXTRAS WOD

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

Featured Image – Jenne on KB Walking Lunges, while Yvette (pull-ups) and Rebecca work hard in the background!!!!!

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#Lockdown #Covid_19 #Corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth 

ONLINE WHITEBOARD/COACHING – 051120

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) 50 Strict HSPU FT but starting at 0 min and EMOM complete 10 SDHP (32kg/24kg)

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Use KB or closest DB loading

Int1 – 40 S-HSPU; 24kg/16kg

Int2 – 1/2 Abm; 24kg/16kg

Int3 – 2/3 Abm; 20kg/12kg

Beg1 – PPU (61/Flr); 16kg/10kg

Beg2 – PPU (Flr/Kns); 12kg/8kg

Beg3 – PPU (Kns); 8kg/5kg

TC – 30 PPU (kns); 5/2,5kg

USA Equivalents – CFA LITE Options:

RX – 70lb/52lb

Use KB or closest DB loading

Int1 – 40 S-HSPU; 52lb/35lb

Int2 – 1/2 Abm; 52lb/35lb

Int3 – 2/3 Abm; 44lb/26lb

Beg1 – PPU (61/Flr); 26lb/22lb

Beg2 – PPU (Flr/Kns); 26lb/17lb

Beg3 – PPU (Kns); 17lb/11lb

then…

2) Complete the following FT:

100 Hang Power Cleans (30kg/20kg)

80m HS Walk

60 DB/KB Burpees (Lateral Facing)

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Rx – (DB/KB/BP) 25kg/15kg

Int1 – 20/15kg; 70m HSW

Int2 – 20/15kg; 60m HSW

Int3 – 16/12kg; 50m HSW or 15 WW

Beg1 – 15/10kg; 15 Half WW; 50 LF Bps

Beg2 – 12/8kg; 80m BW (str); 45 LF Bps

Beg3 – 8/5kg; 70m BW (bnt); 40 LF Bps

TC – 50 HPC, 40m BW, 30 Bps

CFA LITE – USA Equivalents:

RX BB – 65/45lb

Rx – (DB/KB/BP) 55/35lb

Int1 – 50/35lb; 70m HSW

Int2 – 50/35lb; 60m HSW

Int3 – 45/25lb; 50m HSW or 15 WW

Beg1 – 35/25lb; 15 Half WW; 50 LF Bps

Beg2 – 25/20lb; 80m BW (str); 45 LF Bps

Beg3 – 15/10lb; 70m BW (bnt); 40 LF Bps

EXTRAS WOD

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

Featured Image – Josh on some Burpee Vault Overs!!

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#Lockdown #Covid_19 #Corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth 

ONLINE WHITEBOARD/COACHING – 41120

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) PVC Drills:

Deadlift

Hang Power Clean

Power Clean

Strict Press

Push Press

then…

2) 1 Power Clean, 3 Push Press – E90sOn90s for 9 min (6 Rnds)   

Score = Load

CFA Home Based:

1 Power Clean, RM Push Press – E90sOn90s for 9 min (6 Rnds) (Max Total Loading)

Score = Sum of Load x Reps

CFA LITE OPTIONS:

Keep loading to a level at which great form can be maintained!

then…

3) Complete 30-20-10 reps FT:

C2B Pull-ups

Kettlebell lunge (32kgx2/24kgx2)

TC – 12 min

Score = Time/TC plus 1 sec/rep or meter/yard missed

Athletes must lunge with the kettlebells in the rack position.

NB – coaches if weights limited – use any combination that approximates any given level loading i.e. Rx men could use 30kg db and 32kg KB

OR even a 65kg BB or 35kg DB and 30kg DB – whatever loading you can use inthe front rack!

B2/3 – may be easier to do Home-based loading w more distance!

CFA LITE Options:

Home-Based (HB) loading 25/15kg, 40m-30m-20m

C2B sub w BOR with same reps on any level of 2xKB or DB load BUT DOUBLE-Reps for Single implement HB load)

Use KB or closest DB loading

Int1 – C2B 25-15-5 or BOR; 24kgx2/16kgx2; HB (see above)

Int2 – PU 27-15-9 or BOR; 25-15-5m 24kgx2/16kgx2; HB (see above)

Int3 – PU 21-15-9 or BOR; 20kgx2/12kgx2; HB 20/12kg

Beg1 – PU (P/G) or BOR; 20kgx2/10kgx2; HB 15/10kg

Beg2 – RR (1/0,5m) or BOR; 12kgx2/8kgx2; HB 12/8kg

Beg3 – RR (0,5/0m) or BOR; 8kgx2/5kgx2 OR HB 8/5kg

TC – Reps 21-15-9; Body Weight Lunge

USA Equivalents – CFA LITE Options:

RX – 70lbx2/52lbx2

C2B sub w BOR with same reps on any level of 2xKB or DB load BUT DOUBLE-Reps for Single implement (SI) HB load

Home-Based (HB) loading 55/35lb, 42-32-22 yards

Use KB or closest DB loading

Int1 – C2B 25-15-5 or BOR; 52lbx2/35lbx2; HB (same but SI)

Int2 – PU 27-15-9 or BOR; 25-15-5m 52lbx2/35lbx2; HB (same but SI)

Int3 – PU 21-15-9 or BOR; 45lbx2/25lbx2; HB 45/25lb

Beg1 – PU (P/G) or BOR; 45lbx2/22lbx2; HB 35/22lb

Beg2 – RR (4Ft11″/3Ft3″) or BOR; 25lbx2/17lbx2; HB 25/17lb

Beg3/TC – RR (3Ft3″/1Ft7″) or BOR; 17lbx2/11lbx2; HB 17/11lb

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

Featured – Nikki on some Thrusters during our 2020 Reebok CrossFit Games workout “Happy Star” over the weekend!

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#Lockdown #Covid_19 #Corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth 

Foam Roll/Trigger/Warm-up/Mobilise/Activate

ONLINE WHITEBOARD/COACHING – 031120

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) AMRAP the following for 14 min (7 Rnds):

Min 1 – Wall Balls (10kg/6.3kg)

Min 2 – WB Facing Burpees

Score = Total Reps

CFA LITE Options:

WB Sub DB/KB/BP/Light BB – Thrusters (25/15kg)

Int1/2 – WB/sub Thr (25/15kg)

Int3 – WB (9.1/6.3kg, 9ft/8ft lower height) OR Th (20/12kg)

Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg); WBF Bps (SO)

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg); WBF Bps (SO)

Beg3 – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg); WBF Bps (SO)

TC – Airsquats (5-10/Rnd); Bps (plain)

CFA LITE Options – USA Equivalents:

WB sub DB/KB/BP/Light BB – Thrusters (55/35kg)

Int1/2 – WB/sub Thr (55/35lb)

Int3 – WB (20/14lb, 9ft/8ft lower height) OR Th (45/25lb)

Beg1 – WB (14/10lb, 10ft/9ft) OR Th (35/20kg); WBF Bps (SO)

Beg2 – WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/20lb); WBF Bps (SO)

Beg3 – WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (20/10lb); WBF Bps (SO)

then…

2) Complete 4 Rnds of the following FT:

30 KB Swings (24kg/16kg)

120 DU

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Int1 – same Rx; 105 DU

Int2 – same Rx; 90 DU

Int3 – 20/12kg; 75 DU

Beg1 – 16/10kg; 120 SU

Beg2 – 12/8kg; 105 SU

Beg3 – 8/5kg; 90 SU

TC – 15 KBS 8/5kg; 60 SU

USA Equivalents – CFA LITE Options:

Rx – 52/35lb

Int1 – same Rx; 105 DU

Int2 – same Rx; 90 DU

Int3 – 44/26lb; 75 DU

Beg1 – 35/22lb; 120 SU

Beg2 – 26/17lb; 105 SU

Beg3 – 17/11lb; 90 SU

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

Featured Image – Don and Okkert working hard in class on the “Happy Star” Event from the 2020 Reebok CrossFit Games!!!!

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#Lockdown #Covid_19 #Corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth 

ONLINE WHITEBOARD/COACHING – 021120

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, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

1) Front Squat 10-10-5-5-2-2 for Max loading E2ndMon2ndM for 6 min)

Score = Total Loading (Sum of Load x Reps for each Rnd)

Guideline – Min loading % should be 60% for 10; 75% for 5; 85% for 2

Home-Based Training: Front Squat RM – E2ndMon2ndM for 10 min (Max loading)

Score = Total Loading (Sum of Load x Reps for each Rnd)

CFA LITE Options:

Keep loading to a level that great form can be maintained

then…

2) AMRAP the following for 7 min on 80kg/55kg:

5 TNG Power Clean

4 Front Squat

3 STOH

Score = Total Reps

Rules:

Reps must be unbroken

Only exception – you can take a rest after 3rd PC but 1st 3 PC must be unbroken/TNG (no dropping)

FS and STOH – can drop last rep

NB See Home-Based WOD below!

CFA LITE Options:

Guideline – Load 60% of Max PC

DB/KB/BP/Light BB Home-Based sub Below!

Int1 – 70/50kg

Int2 – 60/42kg

Int3 – 55/38kg

Beg1 – 45/30kg

Beg2 – 35/20kg

TC/Beg3 – 25kg/15kg

USA Equivalents – CFA LITE Options:

Guideline – Load 60% of Max PC

DB/KB/BP/Light BB Home-Based sub Below!

RX – 175/120lb

Int1 – 155/110lb

Int2 – 135/95lb

Int3 – 120/85lb

Beg1 – 100/65lb

Beg2 – 75/45lb

TC/Beg3 – 55/35lb

Home-Based WOD – AMRAP 9 (25kg/15kg):

9 TNG Power Clean

7 Front Squat

5 STOH

HOME-BASED CFA LITE Options:

Int1 – 22.5/15kg

Int2 – 22.5/15kg

Int3 – 20/12kg

Beg1 – 15/10kg

Beg2 – 12/8kg

Beg3 – 8/5kg

USA Equivalents – HOME-BASED CFA LITE Options:

DB – 50/35lb

Int1 – 50/35lb

Int2 – 50/35lb

Int3 – 45/25lb

Beg1 – 35/20lb

Beg2 – 20/25lb

Beg3 – 15/10lb

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

Featured Image – Happy Star from the 2020 Reebok CrossFit Games (Image courtesy of CrossFit, Inc.)

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#Lockdown #Covid_19 #Corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

Foam Roll/Trigger/Warm-up/Mobilise/Activate

ONLINE WHITEBOARD/COACHING – 311020

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, LITE and HOME WOD

1) Thrusters 2 – E90sOn90s for 9 min (6 Rnds) (Start 75% 1RM, climb Max Day)

Score = Load

CFA LITE Options:

Keep loading to a level that great form can be maintained!

CFA Home-Based – Thrusters RM – E2mOn2m for 10 min (5 Rnds) (Max Loading)

Score = Sum of Load x Reps

then…

2) 2020 CrossFit Games – Happy Star https://games.crossfit.com/workouts/games/2020

4 Rounds:

200m-200m-300m-300m Hill Run (off-road)

5-7-9-11 Burpee Vault Over Box or Beam 61cm

5-7-9-11 Thruster

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

10m = 1 Rep

W 43-48-50-52kg

M 61-66-70-75kg

Athletes will begin by running a loop up and back down the hill, followed by a round of 5 burpees and 5 thrusters. In the second round, the athletes will run a different loop up the hill, then complete 7 reps of each, this time with a heavier thruster. Each round the run course will change and the reps and weight will go up.

NB – after Thrusters return over Box/Beam (61cm)

CFA LITE Options:

RX – DB/KB/B-Pack/light BB (same as below) 9-12-15-18 Thr Reps (same load)

Int1 – 55-60-63-67kg/40-43-45-47kgs ; 22.5/15kg

Int2 – 50-53-55-60kg/35-38-40-42kg ; 20/15kg

Int3 – 45-50-53-55kg/32-35-37-40kg ; 16/12kg

Beg1 – 35-40-40-45kg/25-30-30-31kg ; 15/10kg

Beg2 – 25-30-30-35kg/20-20-25-25kg ; 12/8kg

Beg3 – 20-20-25-25kg/12-15-15-17kg ; 8/5kg

USA Equivalents – LITE Options:

CCFA LITE Option – USA Equivalents:

RX – 95-105-110-115-lb./135-145-155-165-lb.

RX – DB/KB/B-Pack/light BB (same as below) 9-12-15-18 Thr Reps (same load)

Int1 – 122-131-140-149lb/86-95-99-104lb ; 50/35lb

Int2 – 108-116-124-132lb/76-84-88-92lb ; 50/35lb

Int3 – 101-109-116-124lb/71-79-83-86lb ; 45/25lb

Beg1 – Bp VO (51cm); 81-87-93-99lb/57-63-66-69lb ; 35/25lb

Beg2 – BBF Bps (so); 61-65-70-74lb/43-47-50-52lb ; 25/20lb

Beg3 – BBF Bps (so); 41-44-47-50lb/29-32-33-35lb ; 15/10lb

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 6th 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

Featured Video – Handstand Sprint (Image below) and Snatch Speed Triple (featured Image) Events from the recent 2020 Reebok CrossFit Games (Images and Video below courtesy of CrossFit, Inc.)!

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#Lockdown #Covid_19 #Corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth 

ONLINE WHITEBOARD/COACHING – 291020

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, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

1) 2020 Reebok CrossFit Games – Handstand Sprint https://games.crossfit.com/workouts/games/2020

For time:

100-yard (91.44m) handstand walk

TC – 8 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Int1 – 80m

Int2 – 70m

Int3 – 60m or 20 WW

Beg1 – 20 Half WW

Beg2 – 91,44m Bear Walk (str)

Beg3 – 80m Bear Walk (bnt)

then…

2) 2020 Reebok CrossFit Games – Snatch Speed Triple

(https://games.crossfit.com/workouts/games/2020

For Time:

1 Snatch (any) at each bar

Quarterfinal Round:

5 athletes, 1-minute cap

W 145-150-155 lb. (66-68-70kg)

M 225-235-245 lb. (102-107-111kg)

% Guide – 72%-76%-80%

TC – 1

Score = Time/TC Plus 1 sec/rep missed

Semifinal Round:

4 athletes, 2-minute cap

W 160-165-170 lb. (73-75-77kg)

M 245-255-265 lb. (111-116-120kg)

% Guide – 80%-82%-85%

TC – 2

Score = Time/TC Plus 1 sec/rep missed

Final Round:

3 athletes, 3-minute cap

W 175-180-185 lb. (79-82-84kg)

M 265-275-285 lb. (120-125-129kg)

% Guide – 85%-89%-92%

TC – 3

Score = Time/TC Plus 1 sec/rep missed

All 5 athletes will begin the first round, performing 1 snatch at each of the three progressively heavier barbells. After each round, the slowest athlete will be eliminated, while the remaining athletes will rest 2 minutes before beginning the next round.

Check out the analysis of Snatch Speed Triple Event by the CrossFit Games (video courtesy of CrossFit, inc.).

https://games.crossfit.com/video/snatch-speed-triple-analysis-strength-alone-not-enough/games

or

CFA LITE Options:

% Guide Quarters – 72%-76%-80%

% Guide Semi’s – 80%-82%-85%

% Guide Finals – 85%-89%-92%

New members/TC – Power Clean Plus Front Squat

Max end Load lifted – used for level of scoring:                

Men (kg)- Women (kg)

Rx           129         –              84

Level1   123         –              80

Level2   116         –              76

Level3   113         –              74

Level4   110         –              71

Int1        106         –              69

Int2        103         –              67

Int3        90           –              59

Beg1      77           –              50

Beg2      65           –              42

Beg3      52           –              34

TC – Does Power Cleans plus FS

USA Equivalents – CFA LITE Options:

Max end Load lifted – used for level of scoring:

Men (lb) –            Women (lb)

Rx           285         –              185

Level1   271         –              176

Level2   257         –              167

Level3   249         –              162

Level4   242         –              157

Int1        235         –              153

Int2        228         –              148

Int3        200         –              130

Beg1      171         –              111

Beg2      143         –              93

Beg3      114         –              74

TC – Does Power Cleans plus FS

or

Home-based WOD:

AMRAP 1 min – Snatch (squat) (light load)

Score = Reps x Load

Rest 3 min

AMRAP 2 min – Snatch (squat) (moderate load)

Score = Reps x Load

Rest 3 min

AMRAP 3 min – Snatch (squat) (moderately heavy load)

Score = Reps x Load

Score = Total Loading (sum of 3 loadings)

EXTRAS WOD

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

Featured Image – 2020 reebok CrossFit Games event – Bike Repeater! (Image courtesy of CrossFit, Inc.)

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#Lockdown #Covid_19 #Corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth 

ONLINE WHITEBOARD/COACHING – 291020

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

REMINDER – FOR CLASS YOU MUST ALL BRING A TOWEL TO DO TOWEL PULL-UPS/RING ROWS FOR TODAY’S WORKOUT!

Foam Roll/Trigger/Warm-up/Mobilise/Activate

1) Front Squat 2 – E2ndMon2ndM for 12 min (6 Rnds) (>85% 1RM)

Score = Load

Aim to beat last weeks loading!

CFA Home Based:

Front Squat RM – E2ndMon2ndM for 5 Rnds (10 min) (Max Total Load for Day)

Score = Sum of Load x Reps

CFA LITE OPTIONS:

Keep loading to a level at which great form can be maintained!

TC Group/or if you have not been squatting much, keep the weight light

then…

2) 2020 Reebok CrossFit Games – Bike Repeater – https://games.crossfit.com/workouts/games/2020

10 Rounds FT:

440-meter bike sprint

1 legless rope climb (15 ft. – 4.57m)

CFA LITE Options:

NB for COVID-19 Health protocols – Rope Climb Subbed with Towell PU or Towell RR

NB – Towell looped over pull-up bar (leg mvt/kipping allowed)

Bike SUB – Run 200m

Int1 – same (6 Towell PU)

Int2 – 5 Towell PU

Int3 – 4 Towell PU

Beg1 – 6 Jump Towell PU

Beg2 – 6 Towell Ring Rows (1/0.5m)

TC/Beg3 – 6 Towell Ring Rows (0.5/0m)

USA Equivalents – CFA LITE Options:

NB for COVID-19 Health protocols – Rope Climb Subbed with Towel PU or Towel RR

NB – Towel looped over pull-up bar (leg mvt/kipping allowed)

Bike SUB – Run 200m

Int1 – same (6 Towell PU)

Int2 – 5 Towell PU

Int3 – 4 Towell PU

Beg1 – 6 Jump Towell PU

Beg2 – 6 Towell Ring Rows (4Ft11″/3Ft3″)

TC/Beg3 – 6 Towell Ring Rows (3Ft3″/1Ft7″)

EXTRAS WOD

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

Featured Image – 2020 Reebok CrossFit Games Event – Toes-To-Bar/Lunge (Image courtesy of CrossFit, Inc.)

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#Lockdown #Covid_19 #Corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth 

ONLINE WHITEBOARD/COACHING – 281020

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) Drills

– KB/DB Lunge

– T2B

– DU/SU

Score = For Quality

then…

2) 2020 Reebok CrossFit Games Toes-to-Bar/Lunge https://games.crossfit.com/workouts/games/2020

30-20-10 reps for time:

Toes-to-bar

Kettlebell lunge (yards)

Lunge Dist – 27.5m-18m-9m

Load – 32kg x2KB/ 24kg x 2KB

TC – 12 min

Score = Time/TC plus 1 sec/rep or meter/yard missed

NB – Athletes must lunge with the kettlebells in the rack position.

Check out the CrossFit Games analysis of Toes-to-Bar/Lunge Event:

https://games.crossfit.com/video/toes-barlunge-analysis-athletes-must-choose/games

(Video Courtesy of CrossFit, Inc).

CFA LITE Options:

Home-Based (HB) loading 25/15kg, 40m-30m-20m

Use KB or closest DB loading

Int1 – 24kgx2/16kgx2; HB (same Rx); 27-17-7

Int2 – 25-15-5m 24kgx2/16kgx2; HB (same Rx); 25-15-5

Int3 – 20kgx2/12kgx2; HB 20/12kg, 20-15-5 T2B

Beg1 – 20kgx2/10kgx2; HB 15/10kg, HLR (or Lying F2H)

Beg2 – 12kgx2/8kgx2; HB 12/8kg, HKR (or Lying K2H)

Beg3/TC – 8kgx2/5kgx2 OR HB 8/5kg, Sitting (K2C)

USA Equivalents – CFA LITE Options:

RX – 70lbx2/52lbx2

Home-Based (HB) loading 55/35lb, 42-32-22 yards

Use KB or closest DB loading

Int1 – 52lbx2/35lbx2; HB (same Rx); 27-17-7

Int2 – 25-15-5m 52lbx2/35lbx2; HB (same Rx); 25-15-5

Int3 – 45lbx2/25lbx2; HB 45/25lb, 20-15-5 T2B

Beg1 – 45lbx2/22lbx2; HB 35/22lb, HLR (or Lying F2H)

Beg2 – 25lbx2/17lbx2; HB 25/17lb, HKR (or Lying K2H)

Beg3/TC – 17lbx2/11lbx2; HB 17/11lb, Sitting (K2C)

then…

3) Complete 60 Burpee Box Jump Overs (61cm/51cm) FT

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

B-BJO sub B-Broad Jump (1.24/1m)

Int1/2/3 – same

Beg1 – Bp BSO (61/51cm) / BP BJ (1/0.8m)

Beg2 – 50 Bp BSO (51cm) / Bp BJ (0.8/0.5m)

Beg3 – 40 Bp BSO (30cm) / Bp Broad Step (0.6m/0.4m)

USA Equivalents – CFA LITE Options:

B-BJO sub B-Broad Jump (4ft/3ft 3inch)

Int1/2/3 – same

Beg1 – Bp BSO (24/20inch) / BP BJ (3ft 3inch/2ft 7inch)

Beg2 – 50 Bp BSO (20inch)/ Bp BJ (2ft 7inches/1ft 7inch)

Beg3 – 40 Bp BSO (12inch)/Bp Broad Step (1ft 7inch/1ft 7inch)

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

Featured Image – Congratulations to the 2020 Reebok CrossFit Games Podium finishers and the Top 5 finalists!! Images and facts reposted from @CrossFitGames Instagram…

Women:

1. @tiaclair1 (Australia) 1025 – @thecrossfitmayhem 
2. @katrintanja (Iceland) 665 – @cfne
3.  @karipearcecrossfit (USA) 585 – @dynamixfitness.nyc
4. @hayleyadamssss (USA) 560 – @thecrossfitmayhem
5. @brookewellss (USA) 525 – @ttownfitness

Men:

1. @mathewfras (USA) 1150 – @thecrossfitmayhem
2. @samuelkwant (USA) 605 – @mallardfitness
3. @justin_medeiros34 (USA) 560 – @cffortvancouver
4. @nohlson (USA) 540 – @peak360fitness
5. @adlerjeff (USA) 505 – @crossfitwonderland

(Image courtesy of CrossFit, Inc.)

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#Lockdown #Covid_19 #Corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth 

Foam Roll/Trigger/Warm-up/Mobilise/Activate

ONLINE WHITEBOARD/COACHING – 271020

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:)

Workout Image – Today’s workout – 2020 CrossFit Games Event – RELOAD  (Image courtesy of CrossFit, Inc.)

RX’ED, LITE and HOME WODS

1) Practice/Drill:

SDHP

B-Mup/Pull-ups/RR and Dips/Push-ups

Power Clean

STOH

Score = For Quality

then…

2) 2020 Reebok CrossFit Games https://games.crossfit.com/workouts/games/2020

2007 Reload – For time:

1,500-meter row

Then, 5 rounds of:

10 bar muscle-ups

7 shoulder-to-overheads (106kg/65kg)

TC – 25 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

DB/KB/BP/Light BB Home-Based sub Below!

Row Sub SDHP Rx – 150 reps 20/12kg KB or 20/15kg BB (SDHP uses KB/DB load for subs)

RX – BOR BB 61/38kg or Single-arm BOR (DB/KB/B-Pack) or light BB 15 reps on PJ 25/15kg and 36 Reps on BOR

If doing BOR – you must also do the push-ups/dips

Int1 – 7 B-MU/BOR 45/30kg; 22.5/15kg; PP (90/58kg)

Int2 – 7 B-MU (R/B) or Jump B-MU (Bar @ Chin)/BOR 40/25kg; 20/15kg; PP (80/52kg)

Int3 – B-MU (B/P) or Jump B-MU (Bar @ Collar Bone)/PU/BOR 35/20kg; 16/12kg; PP (70/45kg)

Beg1 – 25 PU (P/G), 15/12 PU (ts) / BOR 30/15kg; 16/10kg; PP (55/25kg)

Beg2 – 25 RR (1/0,5m), 15 Push-ups (Ts/Kns) / BOR 20/12kg; 12/8kg; PP (34/20kg)

Beg3 – 20 RR (0,5/0m), 15/12 Push-ups (Kns)/BOR 15/8kg; 8/5kg; PP (25/15kg)

USA Equivalents – CFA LITE Options:

DB/KB/BP/Light BB Home-Based sub Below!

Row Sub SDHP Rx – 150 reps 45/35LB KB/BB or closest KB

RX – BOR BB 135/85lb or Single-arm BOR (DB/KB/B-Pack) or light BB 15 reps on PJ 55/35kg and 36 Reps on BOR

If doing BOR – you must also do the push-ups/dips

RX Push-Press – 235/145lb

Int1 – 7 B-MU/BOR 100/65lb; 50/35lb; PP (198/125lb)

Int2 – 7 B-MU (R/B) or Jump B-MU (Bar @ Chin)/BOR 90/55lb; 50/35lb; PP (175/115lb)

Int3 – B-MU (B/P) or Jump B-MU (Bar @ Collar Bone)/PU/BOR 77/45kg; 35/26kg; PP (155/100lb)

Beg1 – 25 PU (P/G), 15/12 PU (ts) / BOR 65/35lb; 35/25lb; PP (120/55kg)

Beg2 – 25 RR (4Ft11″/3Ft3″), 15 Push-ups (Ts/Kns) / BOR 45/25lb; 25/20lb; PP (75/45lb)

Beg3 – 20 RR (3Ft3″/1Ft7″), 15/12 Push-ups (Kns)/BOR 35/20lb; 15/10lb; PP (55/35lb)

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