Featured Image – Wall Balls, Wall Balls, Wall Balls… so much FUN!!

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 – 191020

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

NB T/Challenge Members who missed Test 1/2/3 must please complete today!

1) Drills:

a) SDHP

b) PPU/S-HSPU

c) S-Pull-ups/Ring Rows

then…

2) EMOM complete a RM set for 12 min:

Min 1 – Strict HSPU

Min 2 – Strict Pull-ups

Score = Total Reps

RM – 1 attempt at Max Reps

CFA LITE Options:

RX – BB 45/30kg or Single-arm BOR (DB/KB/B-Pack) or light BB 25/15kg

BOR BB Load – divide score by 1.5

BOR Light load – divide score by 2

Int1 – Same, BOR 45/30kg; 22.5/15kg

Int2 – (1/2 abm), BOR 40/25kg; 20/15kg

Int3 – (2/3 abm), BOR 35/20kg; 16/12kg

Beg1 – PPU (61cm/Flr); PU (P/G), BOR 30/15kg; 15/10kg

Beg2 – PPU (Flr/Kns); RR (1/0,5m), BOR 20/12kg; 12/8kg

Beg3 – PPU (Kns); RR (0,5/0m), BOR 15/8kg; 8/5kg

CFA LITE Options – USA Equivalents:

Rx – (BB) BOR 100/65lb; (Single Arm BOR DB/KB/BP) 55/35lb

BOR BB Load – divide score by 1.5

BOR Light load – divide score by 2

Int1 – Same Rx

Int2 – (1/2 abm); 90/55lb; 50/35lb

Int3 – (2/3 abm); 75/45lb; 45/25lb

Beg1 – PPU (61cm/Flr); PU (P/G), 65/35lb; 35/25lb

Beg2 – PPU (Flr/Kns); RR (40/20 inches); 45/25lb; 25/20lb

Beg3 – PPU (Kns); RR (20/0 inches); 35/20lb; 15/10lb

then…

3) Complete 5 Rounds of the following FT:

500m Row or 50 SDHP (20kg/12kg)

Rest 1 min

TC – 18 min

Score = Time/TC plus 1 sec/rep or 10m missed (including precise rests)

CFA LITE Options:

SDHP 10m = 1 Rep

AFL Athletes (T1/T2) – 32/20kg

Int1/2/3 – same

Beg1 – 16/10kg

Beg2 – 12/8kg

TC/Beg3 – 8/5kg

USA Equivalents – CFA LITE Options:

SDHP 10m = 1 Rep

AFL Athletes (T1/T2) – 70/44lb

Int1/2 – same Rx

Beg1 – 35/22lb

Beg2 – 26/17lb

Beg3 – 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 Image – Yogan (left) and Andre on a tough couplet of Front Squats and Barbell Facing Burpees!! 

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 – 141020

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/Bar Drills

– Quick Review DL, HPC

– Focus on Strict Press/Push Press

Score = For Quality

2) T/Challenge and Gains Challenge – Test 2…

Open Workout 12.4/13.3 – 2012 Reebok CrossFit Games –

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls (20 lbs to 10′ target/14 lb to 9′ target)

90 Double-unders

30 Muscle-ups

Score = Total Reps

CFA LITE Options:

RX – M-up Sub 60 BOR plus respective Push-ups! BB or Single-arm BOR (DB/KB/B-Pack) 60 reps on 25/15kg and 150 Thruster sub WB (same load)

Int1 – WB/sub Thr (22.5/15kg), 80 DU, 20 MU or BOR

Int2 – WB/sub Thr (22.5/15kg), 70 DU, 20 B-MU (R/B) or Jump B-MU (Bar @ Chin), BOR

Int3 – WB (9.1/6.3kg, 9ft/8ft lower height)OR Th 20/12kg, 60 DU, 20 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone), BOR

Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), 90 SU, 30 PU (P/G), 30/24 Push-ups (Ts), BOR

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), 80 SU, 30 RR (1,5m/1m), 30 Push-ups (Ts/Kns), BOR

Beg3/TC – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), 70 SU, 30 RR (1m/0,5m), 30/24 Push-ups (Kns), BOR

USA Equivalents:

RX – M-up Sub 60 BOR plus respective Push-ups! BB or Single-arm BOR (DB/KB/B-Pack) 60 reps on 55/35lb and 150 Thruster sub WB (same load)

Int1 – WB/sub Thr (50/35lb), 80 DU, 20 MU or BOR

Int2 – WB/sub Thr (50/35lb), 70 DU, 20 B-MU (R/B) or Jump B-MU (Bar @ Chin), BOR

Int3 – WB (20/14lb, 9ft/8ft lower height)OR Th 45/25lb, 60 DU, 20 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone), BOR

Beg1 – WB (14/10lb, 10ft/9ft) OR Th (35/25lb), 90 SU, 30 PU (P/G), 30/24 Push-ups (Ts), BOR

Beg2 – WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/17lb), 80 SU, 30 RR (4Ft11″/3Ft3″), 30 Push-ups (Ts/Kns), BOR

Beg3 – WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (17/11lb), 70 SU, 30 RR (3Ft3″/1Ft7″), 30/24 Push-ups (Kns), BOR

then…

2) Complete the following FT:

5 min L-sit

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

LITE Options:

Int1 – Weak L-sit

Int2 – Weak L-sit

Int3 – 1 leg L-sit

Beg1 – T-Sit

Beg2 – T-Sit (1ft dwn)

Beg3/TC – 4 min F-Bridge

Equipment Options:

Rings/Rings joined with 2 bands/rope OR 2 chairs/boxes/tables (side by side)

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 – Rob cycling some Hang Power Cleans at a rapid pace!!

#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 

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).

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

ONLINE WHITEBOARD/COACHING – 131020

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

1) Practice the following:

Deadlift / Hang Power Clean / Power Clean / Front Squat

Score = For Quality

then…

2) T/Challenge and Gains Challenge – Test 2…

Open Workout 12.1 Reebok CrossFit Games – Complete as many reps as possible in 7 minutes of:

Burpees (Target 15.24 cm – 6 inches)

Score = Total Reps

Description:

This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

CFA LITE Options:

Rx to B1 – Same

B2 and B3 – No target (bring feet together and clap overhead)

then…

3) TNG Power Clean 3 – EMOM for 10 min (start 60% 1RM, Climb to Max Day)

No dropping, even the last rep!

Score = Max Load

CFA HOME-BASED:

Power Clean RM – E2ndMon2ndM for 5 Rnds (10 min) (Max Total Load for Day)

Score = Sum of Load x Reps

NB – Light BB or Single Implement RM on each arm each Rnd

CFA LITE Options:

Keep loading at a level so that great technique is maintained

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 – One of our Transformation Challenge members, Clement, running during a FUN but tough Met Con over the 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 

ONLINE WHITEBOARD/COACHING – 121020

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) Drills:

a) KB Swing

b) Pull-ups/Ring Rows

then…

2) T/Challenge and Gains Challenge – Test 1…

Complete the Benchmark Helen – 3 Rounds For Time of:

400 meter Run

21 Kettlebell Swings (24kg/16kg)

12 Pull-Ups

TC – 17 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

S-PU Sub BOR –  24 reps 24/16kg (KBS and BOR same implement)

Int1/2 – same Rx

Int3 – 20/12kg, 8 PU

Beg1 – 16/10kg, PU (P/G)

Beg2 – 12/8kg, RR (1/0.5m)

TC/Beg3 – 300m Run, 8/5kg, RR (0.5/0m)

USA Equivalents – CFA LITE Options:

PU Sub BOR – 24 reps 52/35lb (KBS and BOR same implement)

Int1/2 – same Rx

Int3 – 44/26lb, 8 PU

Beg1 – 35/22lb, PU (P/G)

Beg2 – 26/17lb; RR (40/20 inches)

Beg3 – 300m Run, 17/11lb; RR (20/0 inches)

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 – Last day of hard training this week… get some recovery and mobility work in like @Schmolly.CrossFitAlgoaMascot 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 – 101020

Please find the Whiteboard Explanation and Coaching for today’s workout below…

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)

a) Bar/PVC Drills: Deadlift, Hang Power Clean

b) Hang Power Clean 2 – EMOM 10 min (Start 60% 1RM, Build to Max Day)

Score = Load

Home-Based sub:

Hang Power Clean – RM E2ndMon2ndM 5 Rnds (10 min) (Max Total Loading)

Score = Sum of Load x Reps

NB – Light BB or Single Implement RM on each arm each Rnd

CFA LITE Options:

Keep loading at a level so that great technique is maintained

then…

2) Complete 3 Rnds of the following FT:

21 Strict Ring Dips

15 Hang Power Cleans (75kg/52kg)

600 m Run

TC – 15 min

CFA LITE Options:

RX – Single-arm (DB/KB/B-Pack) or light BB 29 reps on OHS 25/15kg

Int1 – 70/50kg; 22.5/15kg; 18 SD

Int2 – 60/40kg; 20/15kg; 15 SD

Int3 – 50/32kg; 16/12kg; 21 SD (R/B) or 15 Jumpup, lower dwn

Beg1 – 40/25kg; 15/10kg; 21 SD (B/P) or 12 Jumpup, lower dwn

Beg2 – 30/20kg; 12/8kg; SPD (str) or Chair Dips (Str)

TC/Beg3 – 25/15kg; 8/5kg; 400m

USA Equivalents – CFA LITE Options:

RX – BB 165/115lb; Single-arm (DB/KB/B-Pack) or light BB 29 reps on OHS 55/35lb

Int1 – 155/110lb; 50/35lb; 18 SD

Int2 – 135/90lb; 50/35lb; 15 SD

Int3 – 110/70lb; 45/25lb; 21 SD (R/B) or 15 Jumpup, lower dwn

Beg1 – 90/55lb; 35/25lb; 21 SD (B/P) or 12 Jumpup, lower dwn

Beg2 – 65/45lb; 25/20lb; SPD (str) or Chair Dips (Str)

Beg3 – 55/35lb; 15/10lb; SPD (bnt) or Chair Dips (Bnt)

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 Image – Bonni on some Piked Worm Walks!  

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 – 081020

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) Bar/PVC Drills:

a) Review – Deadlift, Hang Power Clean, Front Squat

b) Bar Front Rack to Rear Rack, Rear Rack Push Press, OHS

c) OHS 3 – E90sOn90s for 9 min (6 Rnds) (>75% 1RM)

Score = Load

CFA Home Based:

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

Score = Sum of Load x Reps

NB – Single Arm – RM Non-dominant then same/similar reps on Dominant

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) 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 (24/20 Inch)

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

Beg3 – 35/20lb; 15/10lb; 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