Featured Image – Hard work going on during the Benchmark “Cindy”… good work ladies and gents!!!!!
If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on email@example.com / 0845086893 (Kids) / 0784517637 (adults).
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1) Practice the following for 15 min:
Piked Walks (floor, box)
HS Holds (wall and free-standing)
Score = For Quality
2) Complete the following Sprint Chipper for 3 Rnds:
300 m Run
30 Box Jump Overs (61cm/51cm)
30 Strict HSPU
REST 3 min
TC – 18 min
Score = Time/TC plus 1 sec/rep missed
Coaches choose appropriate level for members to practice
Int1 – Kip HSPU
Int2 – Kip HSPU 1/2 Abm
Int3 – Kip HSPU 2/3 Abm
Beg1 – BSO (61/51cm), PPU (61cm/Flr)
Beg2 – Run 250m, BSO (51cm), PPU (Flr/Kns)
Beg3 – Run 200m, BSO (41cm), PPU (Kns)
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 firstname.lastname@example.org 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