Featured Video – Games Central Recap: Day 2 of Granite Games & Fittest In Cape Town (Featured Video 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).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #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 #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

ONLINE WHITEBOARD/COACHING – 100621 

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) Semi-Final CrossFit Games (AFRICA – FiCT)

Event 4 FiCT 2021 Individuals – The Double Trap (Part A) (https://fittestincapetown.com/fict2021-tests/)

For Time:

50 Cal Airbike

15 Muscle-Ups

15 m DB Carry (30kgx1/22.5kgx1)

10 Muscle-Ups

15 m DB Carry (30kgx1/22.5kgx1)

5 Muscle-Ups

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

Part A
CFA LITE Options:

RX sub BOR for MU (25kg/15kg 27-21-15 BOR plus 15-12-9 Push-ups)
RX sub AB – 650m Run
HB – move DB Carry 20m
Int1 – 22.5/15kg, 12-6-3 MU
Int2 – 22.5/15kg, 12-6-3 B-MU (R/B) or 15-10-5 Jump B-MU (Bar @ Chin) or BOR, PU
Int3 – 20/12kg, 12-6-3 B-MU (B/P) or 15-10-5 Jump B-MU (Bar @ Collar Bone) or BOR, PU
Beg1 – 15/10kg, 15-10-5 PU (G/P), Push-up/Push-ups (kns up/Ts dwn) or BOR,PU
Beg2 – 12/8kg, RR (1/0.5m), PU/PU (kns) or BOR, PU
Beg3 – 8/5kg, RR (1/0.5m), PU(kns)/12-6-3 PU (kns) or BOR, PU

USA Equivalents – CFA LITE Options:
RX DB – 65lbx2/50lbx2
RX sub BOR for MU (55lb/35lb 27-21-15 BOR plus 15-12-9 Push-ups)
RX sub AB – 650m Run
HB – move DB Carry 20m
Int1 – 50/35lb, 12-9-6 MU
Int2 – 50/35lb, 12-6-3 B-MU (R/B) or 15-10-5 Jump B-MU (Bar @ Chin) or BOR, PU
Int3 – 20/14lb, 12-6-3 B-MU (B/P) or 15-10-5 Jump B-MU (Bar @ Collar Bone) or BOR, PU
Beg1 – 35/25lb, 15-10-5 PU (G/P), Push-up/Push-ups (kns up/Ts dwn) or BOR,PU
Beg2 – 25/17lb, RR (1/0.5m), PU/PU (kns) or BOR, PU
Beg3 – 17/11lb, RR (1/0.5m), PU(kns)/12-6-3 PU (kns) or BOR, PU

At 12 min… Part B

Semi-Final CrossFit Games (AFRICA – FiCT)

Event 5 FiCT 2021 Individuals – The Double Trap (Part B)

For Time:

50/35 cal Airbike

5m DB Carry (30kgx2/22.5kgx2)
15 DB Box Step-over (61cm/51cm)

10 DB Carry (30kgx2/22.5kgx2)

15 DB Box Step-over (61cm/51cm)

10 DB Carry (30kgx2/22.5kgx2)

TC – 10 min (Extended Time Cap 15 min)

Score = Time/TC plus 1 sec/rep missed

Part B
CFA LITE Options:
RX DB – 30kgx2/22.5kgx2
RX sub AB – 650m Run
RX sub BOR for MU (25kg/15kg 27-21-15 BOR)
Home-Based DB Carry/Farmers Walk (DB-C) – 25kg/15kg – 50m each
Home-Based DB Lunges 25 reps each
Int1 – 22.5/15kg, DB BSO (25kgx2/20kgx2 at 61/51cm)
Int2 – 22.5/15kg, DB BSO (22.5kgx2/16kgx2 at 61/51cm)
Int3 – 20/12kg, DB BSO (20kgx2/12kgx2 at 61/51cm)
Beg1 – 15/10kg, DB BSO (15kgx2/10kgx2 at 61/51cm)
Beg2 – 12/8kg, DB BSO (12kgx2/8kgx2 at 51cm)
Beg3 – 8/5kg, DB BSO (8kgx2/5kgx2 at 41cm)

USA Equivalents – CFA LITE Options:
RX DB – 65lbx2/50lbx2
RX sub AB – 650m Run
RX sub BOR for MU (55lb/35lb 27-21-15 BOR);
Home-Based DB Carry/Farmers Walk (DB-C) – 55/35lb – 50m each
Home-Based DB Lunges 25 reps each
Int1 – 50/35lb, DB BSO (55lbx2/45lbx2 at 61/51cm)
Int2 – 50/35lb, DB BSO (50lbx2/35lbx2 at 61/51cm)
Int3 – 20/14lb, DB BSO (45lbx2/25lbx2 at 61/51cm)
Beg1 – 35/25lb, DB BSO (35lbx2/20lbx2 at 61/51cm)
Beg2 – 25/17lb, DB BSO (25lbx2/17lbx2 at 51cm)
Beg3 – 17/11lb, DB BSO (17lbx2/10lbx2 at 41cm)

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 Video – Games Central Recap: Day 1 of Granite Games & Fittest in Cape Town (Featured Video 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).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #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 #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

ONLINE WHITEBOARD/COACHING – 090621 

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) Semi-Final CrossFit Games (AFRICA – FiCT)

Event 3 FiCT 2021 Individuals – Legless Karen

(https://fittestincapetown.com/fict2021-tests/)

For Time:

30 m (2x15m) HS Walk

5 Legless Rope Climb (4.1m)

150 Wall Balls (10kg/6.3kg)

5 Legless Rope Climb (4.1m)

30 m (2x15m) HS Walk

TC – 16 min (Extended Class Time Cap 25 min)

Score = Time/TC plus 1 sec/rep missed

CFA/AFL LITE Options:

WB sub 150 Thrusters (25kg/15kg) for rest
Home-Based – Towell PU sub for Rope Climbs (6x level Reps) or Towel Rows RX – 30 reps on 25kg/15kg
Int1 – HSW 25m; 4 LL-RC or 30 T-PU/T-Rows; 22.5/15kg; WB/sub Thr (22.5/15kg)
Int2 – HSW 20m; 5 Half LL-RC (no jump) or 30 T-PU/T-Rows; 22.5/15kg; WB/sub Thr (22.5/15kg)
Int3 – HSW 15m or 5 WW; 20 LL-Rope PU or 20 T-PU/30 T-Rows; 20/12kg; WB (9.1/6.3kg, 9ft/8ft lower height)OR Th 20/12kg;
Beg1 – 5 Half WW; 10 Rope Pulls (Ly2Stand – Str) or 30 Jump T-PU/T-Rows; 15/10kg; WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg)
Beg2 – 5 Scaled WW; 10 Rope Pulls (Ly2Stand – Bnt Hips) or 30 T-Ring Rows (1/0.5m)/T-Rows; 12/8kg; 120 WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg)
Beg3 – BW (str) 25m; 10 Rope Pulls (Sit2Stand) or 30 T-Ring Rows (0.5/0m)/T-Rows; 8/5kg; 100 WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg)

USA Equivalents – CFA LITE Options:
WB sub 150 Thrusters (55/35lb) for rest
Home-Based – Towell PU sub for Rope Climbs (6x level Reps) or Towel Rows RX – 30 reps on 55/35lb
Int1 – HSW 25m; 4 LL-RC or 30 T-PU/T-Rows; (50/35lb); WB/sub Thr (50/35lb)
Int2 – HSW 20m; 5 Half LL-RC (no jump) or 30 T-PU/T-Rows; (50/35lb); WB/sub Thr (50/35lb)
Int3 – HSW 15m or 5 WW; 20 LL-Rope PU or 20 T-PU/30 T-Rows; 20/14lb; WB (20/14lb, 9ft/8ft lower height) OR Th (45/25lb)
Beg1 – 5 Half WW; 10 Rope Pulls (Ly2Stand – Str) or 30 Jump T-PU/T-Rows; 35/20lb; WB (14/10lb, 10ft/9ft) OR Th (35/20lb)
Beg2 – 5 Scaled WW; 10 Rope Pulls (Ly2Stand – Bnt Hips) or 30 T-Ring Rows (1/0.5m)/T-Rows; 25/15lb; 120 WB (6.3/4.5lb, 9ft-274.3cm/8ft-243cm) OR Th (25/15lb)
Beg3 – BW (str) 25m; 10 Rope Pulls (Sit2Stand) or 30 T-Ring Rows (0.5/0m)/T-Rows; 15/10lb; 100 WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (15/10lb)

Substitutions:
Shoulder –
WB/Thr – Front Squats
LL-RC – Fine or R-PU or T-Rows
HSW – Push-up Hold – Opp Shoulder Taps (3x meters)

Back –
WB/Thr – fine or WB Squats (no throw)
LL-RC – Fine or Strict T-PU (60% reps)
HSW – Push-up Hold – Opp Shoulder Taps (3x meters)

Knee –
WB/Thr – Banded partial Airsquats (or crab walks)
LL-RC – Fine or T-PU
HSW – Fine (watch kick-up/down)

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 – Fittest In Cape Town (FiCT) Individual Male Winners for Africa’s CrossFit Games Semi-Final – 1st Jason Smith (@j_smithsa), 2nd Ruan Duvenage (@ru1duv), 3rd – AJ Visser (@ajvisser_) 

Featured Image – Fittest In Cape Town (FiCT) Individual Female Winners for Africa’s CrossFit Games Semi-Final – 1st Michelle Basnett (@michellebasnett), 2nd Dina Swift (@dinaswift), 3rd – Michelle Merand (@mishmerand)

Congratulations to Jason and Michelle who have punched their ticket to the 2021 Reebok CrossFit Games Final!

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).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #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 #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

ONLINE WHITEBOARD/COACHING – 080621 

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) Power Snatch, Snatch – E2ndMon2ndM for 12 min (6 Rnds) (Build to 2nd Heaviest Load in Event 1)

Score = Load

CFA LITE Options:

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

Beg – Power Snatch, OHS Allowed

then…

2) Semi-Final CrossFit Games (AFRICA – FiCT)

Event 2 FiCT 2021 Individuals – Friday Night Lights (https://fittestincapetown.com/fict2021-tests/)

Complete the following FT:

150 Double-unders

5 Snatch (80kg/55kg)

4 Snatch (90kg/60kg)

3 Snatch (100kg/65kg)

2 Snatch (110kg/70kg)

1 Snatch (120kg/75kg)

TC – 8 min

Score = Time/TC plus 1 sec/rep

CFA/AFL LITE Options:

Perc. Scaling Guideline 65%-72%-80%-86%-92% 1RM Squat Sn

Max end Load lifted – used for level of scoring if not RX

Rx -120/75kg

Level1 – 115/70kg

Level2 – 108/68kg

Level3 – 105/65kg

Level4 – 102/63kg

Int1 –    100/62kg

Int2 –    95/60kg

Int3 –    85/53kg

Beg1 –   72/45kg

Beg2 –   60/38kg

Beg3 –   48/30kg

CFA/AFL LITE Options – USA Equivalents:

Perc. Scaling Guideline 65%-72%-80%-86%-92% 1RM Squat Sn

Max end Load lifted – used for level of scoring if not RX

Rx – 264/165lb

Level1 – 250/155lb

Level2 – 240/150lb

Level3 – 230/145lb

Level4 – 225/140lb

Int1 –    220/135lb

Int2 –    210/130lb

Int3 –    185/115lb

Beg1 –   160/100lb

Beg2 –   130/80lb

Beg3 –   105/65lb

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 Video – Games Central update on Fittest in Cape Town. For the live feed for Fittest in Cape Town – go to https://fittestincapetown.com/ and click “LIVE FEED” (Featured Video 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).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #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 #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

ONLINE WHITEBOARD/COACHING – 050621

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) Last completed 21 Nov 20 …

Burden Run 2 mile (3.2km) (15kg/10kg Bumper) FT

NB – try find hills!

TC – 25 min

Score = Time/TC plus 1 sec/rep missed

LITE Options: 

10m = 1 Rep

Equip – Any load (DB/BB/Back Pack/Water Container)

RX/Int1/2/3 – same

Beg1 – 10/5kg

Beg2 – 2.6km; 5/2.5kg

Beg3 – 2km; 5/2.5kg

CFA LITE Options – USA Equivalents:

10m = 1 Rep

Equip – Any load (DB/BB/Back Pack/Water Container)

RX/Int1/2/3 – same 35/25lb

Beg1 – 25/10lb

Beg2 – 2.6km; 10/5lb

Beg3 – 2km; 10/5lb

then…

2) AMRAP the following for 9 min:

20 Wall Balls (10kg/6.3kg) FT

5 Wall Walks

Score = Total reps

CFA LITE Options:

WB sub Thrusters (25kg/15kg)

Int1 – WB/sub Thr (22.5/15kg)

Int2 – WB/sub Thr (22.5/15kg)

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), Half WW

Beg2 – 120 WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), Scaled WW (1 step)

Beg3/TC – 100 WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), BW 15m (str)

USA Equivalents – CFA LITE Options:

WB sub Thrusters (25kg/15kg)

Int1 – WB/sub Thr (50/35lb)

Int2 – WB/sub Thr (50/35lb)

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

Beg1 – WB (14/10lb, 10ft/9ft) OR Th (35/25lb)

Beg2 – 120 WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/17lb)

Beg3 – 100 WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (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 Video – Games Central: Torian & MACC Day 3 Recap (Featured Image courtesy of CrossFit.com)

ONLINE WHITEBOARD/COACHING – 030621  

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) Clean (squat) 2, plus 3 Front Squats – E2ndMon2ndM for 10 min (5 Rnds) 

Score = Total Reps  

RM = 1 max attempt in 1 set   

Dropping allowed   

CFA LITE Options:  

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

then…  

2) Last completed 8 Oct 20…  

Complete the following FT:  

27-21-15 OHS (50kg/32kg)  

27-21-15 Strict HSPU  

TC – 15 min   

Score = Time/TC plus 1 sec/rep missed  

CFA LITE Options:  

RX – BB 50/32kg or Single-arm BOR (DB/KB/B-Pack) or light BB 33-27-21 reps on OHS 25/15kg  

Int1 – 45/30kg; 22.5/15kg; 21-15-9 HSPU  

Int2 – 40/25kg; 20/15kg; 1/2 Abm  

Int3 – 35/20kg; 16/12kg; 2/3 Abm  

Beg1 – 30/15kg; 15/10kg; PPU (61/51cm)  

Beg2 – 20/12kg; 12/8kg; PPU (51cm/Flr)  

Beg3 – 15/8kg; 8/5kg; PPU (Flr/Kns)  

TC (untrained) – 21-15-9, PVC (PPU Kns)  

CFA LITE Options – USA Equivalents:  

Rx – (BB) 110/75lb; Single-arm BOR (DB/KB/B-Pack) or light BB 33-27-21 reps on OHS 55/35lb  

Int1 – 100/65lb; 50/35lb; 21-15-9 HSPU  

Int2 – 90/55lb; 50/35lb; 1/2 Abm  

Int3 – 75/45lb; 45/25lb; 2/3 Abm  

Beg1 – 65/35lb; 35/25lb; PPU (61/51cm)  

Beg2 – 45/25lb; 25/20lb; PPU (51cm/Flr)  

Beg3 – 35/20lb; 15/10lb; PPU (Flr/Kns)  

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 Videos – The latest two Games Central episodes from this past weekend… Semi-Final Recaps on the Torian and MACC for Day 1 and 2 respectively!    

 (Featured Videos 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). 

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ONLINE WHITEBOARD/COACHING – 310521 

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) Muscle-ups – RM E2ndMon2ndM for 10 min (5 Rnds) 

Score = Time    

Home-Based – Try use a towel or Rope if you don’t have a bar/rings… alternatively – Rep Max on Bent Over Rows on a Moderate loading. Then a Rep Max set of Push-ups… if sore from yesterday’s WOD – leave out the pushups! (No score today – for quality)

CFA LITE Options:  

Mix PU and Dip Reps as you please! 

Int1 – same 

Int2 – B-MU (R/B) or Jump B-MU (Bar a Chin) 

Int3 – B-MU (B/P) or Jump B-MU (Bar at Collar Bone) 

Beg1 – PU (G/P)/30 RD (B/P) 

Beg2 – RR (1/0.5m)/ S-PD (str) 

Beg3 – RR (1/0.5m)/ S-PD (bnt)  

then… 

2) Complete the following EMOM for 12 min: 

Min 1 – AMRAP TNG Squat Clean Thruster (60kg/40kg) 

Min 2 – AMRAP T2B 

Score = Total Reps  

Rx – DB/KB/B-pack on 25/15kg (divide reps by 1.5)

Home Equipment/Subs: 

BB/DB/KB/B-pack 

Find tree branch/rafter OR Lying Toes to hands (holding heavy/fixed object OH) 

CFA LITE Options: 

Rx – DB/KB/B-pack on 25/15kg (Divide Reps by 1.5 on Clusters) 

T2B Sub – Lying  

Int1 – 55/38kg; 22.5/15kg  

Int2 – 50/35kg; 20/15kg  

Int3 – 45/32kg; 16/12kg  

Beg1 – 40/29kg; 15/10kg; HLR (or Lying F2H) 

Beg2 – 30/20kg; 12/8kg; HKR (or Lying K2H) 

Beg3 – 20/12kg; 8/5kg; Sitting (K2C) 

CFA LITE Options: 

Rx – DB/KB/B-pack 25 reps on 25/15kg (Divide Reps by 1.5 on Clusters) 

T2B Sub – Lying  

Int1 – 120/80lb; 50/35lb  

Int2 – 110/75lb; 45/35lb  

Int3 – 100/70lb; 35/25lb  

Beg1 – 90/65lb; 35/25lb; HLR (or Lying F2H) 

Beg2 – 65/45lb; 25/15lb; HKR (or Lying K2H) 

Beg3 – 45/25lb; 15/10lb; Sitting (K2C)  

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