Featured Image – From left Robyn, Shireen and Linda on The Sumo Deadlift High Pull (SDHP) @CrossFitAlgoa Summerstrand … The SDHP is the official substitution for rowing… remarkedly similar to rowing in metabolic effect! Yesterday we hit some tough monostructural metabolic conditioning – For Time – 10 Rnds of 500m Row or 50 SDHP (20kg/16kg) (90 sec rest btwn rounds). Really FUN!!!!:)
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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RX and LITE WOD
1) For Time:
60 Strict HSPU
60 BB Facing Burpees
TC – 12 min
Score = Time/TC plus 1 sec/rep missed
Int1 – 50 Reps each
Int2 – 50 Reps, S-HSPU (1/2 Abm)
Int3 – 45 Reps, S-HSPU (2/3 Abm)
Beg1 – 45 Reps, PPU (61cm/51cm), HLR, BSO
Beg2 – 45 Reps, PPU (61cm/Flr), HKR, BSO
TC/Beg3 – 40 PPU (Kns), SU, BSO
2) In teams of 5-8 in Indian File – AMRAP 16 min:
15m Sled Push – low bar, High Bar (Sled plus 40/20kg)
3 Burpee Box Jump overs (76cm/61cm)
15 m Farmers Walk (45kgx2/30kgx2)
AMRAP Thrusters (35kg/22kg) until your turn on the Sled!
Score = Total Reps
15m = 2 Reps (7.5m = 1 Rep)
7 reps/Rnd, excluding Thrusters
NB – 2nd person onwards starts on a running clock… Athletes check their start time and AMRAP 16 min
You can overtake on the B/BJO and FW. 1st to get to Thrusters goes next on the Sled Push
If Alone – AMRAP 16 – A Rnd plus 15 Thrusters before starting again
Int 1/2/3 – Sled (same), BBJO (61/51cm), 30/20kg
Beg1 – Sled (plus 20/5kg), BBSO (61/51cm), 25/17kg
Beg2, TC/Beg3 – Sled (same B1), Burpee J/O PVC bar, 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 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/