Featured Image – Age is just a number!! Malvern taking a breather after completing a tough workout!!
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) TC Test 2 – Hang Power Clean – Take 10 min to find a 1 RM
Score = For Load
2) TC Test 3 – Complete 3 Rnds of the following FT:
30 sec L-sit
21 Hang Power Cleans (60kg/40kg)
TC – 10 min
Score = Time/TC plus 1 sec/rep missed
NB- 30 s = 10 reps
Chat to our coaches about completing extras from Tier 1 of our competitors program!
Reduce load to maintain great technique
Int1 – 55/35kg
Int2 – Weak L-Sit, 1/2 Abm, 50/32kg
Int3 – L-sit (1 leg str), 2/3 Abm, 45/30kg
Beg1 – T-Sit, PPU (61/51cm), 40/25kg
Beg2 – T-sit (1 ft dwn), PPU (floor/kns), 35/20kg
T/C, Beg3 – F/Bridge, PPU-k/PU-k, 25/15kg
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