Featured Image – Bonni (Right) and Cyle (Left) on Pull-ups during the tough Benchmark Test “Cindy”!
If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on firstname.lastname@example.org / 0845086893 (Kids) / 0784517637 (adults).
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1) Deadlift, Hang Power Clean, Hang Squat Clean – E90sOn90s for 12 min (8 Rnds)
Start at 60% 1RM HPC, climb to Max Day
Score = Load
2) AMRAP the following for 3 Rnds:
2 min – AMRAP KB/DB Step-over (24kg,25kg/16kg,15kg at 61cm/51cm)
2 min – AMRAP C2B Pull-ups
2 min – AMRAP Thrusters (45kg/30kg)
Rest 2 min
Score = Total Reps
(22 Min end of 3rd Rnd, excl rest)
Coaches – 3 Athletes per station (rotate and everyone rests on min 8/9)
Reduce load so that great form is maintained!
Int1 – 24kg,20kg/12kg,15kg, C2B, 43/28kg
Int2 – PU, 40/25kg
Int3 – 20kg,20kg/12kg,10kg, 35/22kg
Beg1 – 12kg,15kg/8kg,10kg, PU (P/G), 30/20kg
Beg2 – 12kg,10kg/8kg,7.5kg at 51cm, RR (1/0.5m), 25/15kg
Beg3 – 5kg,7.5kg/2.5kg,5kg at 41cm, RR (0.5/0m), 20/12kg
Chat to our coaches about completing extras from Tier 1 of our competitors program!
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on email@example.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