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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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ONLINE WHITEBOARD/COACHING – 250320
Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity!
Please contact us with any questions by cell or on what’s app at:
0784517637 (Coach Dave) / 0822944258 (Coach Anje)
RX’ED/LITE and HOME WODS
1) Complete 100 m of Handstand Walking FT…but every time you break/fail/stop to rest, complete 5 Burpees before continuing!
TC = 12 min
Score = Time/TC plus 1 sec/rep missed
Use whatever safe and clear area you have to walk shuttles (i.e. 20 x 5m shuttles).
Use a clear wall (HINT – where clear socks so you do not mark your wall)
CFA LITE Options:
Int1 – 80m HSW, 4 Bps
Int2 – 65m HSW, 4 Bps
Int3 – 50m HSW or 25 Wall Walks (WW), 3 BPS
Beg1 – 30 Half WW, 3 Bps
Beg2 – 100m Bear Walk (str), 2 Bps
Beg3 – 80m Bear Walk (bnt), 2 Bps
2) AMRAP the following for 16 min:
20 Jumping Alt. Lunges
20 Box Jump Overs (61cm/51cm) or Broad Jump (1.24/1m)
20 Hang Power Cleans (BB – 60/40kg) or (1xKB 24/16kg) or (1xDB 25/15kg)
Score = Reps
Box Jump Overs – you could use a solid chair / a high step otherwise SUB with a Broad Jump (1.24m/1m)
HPC – you can use a BB/KB/DB or even a ruck sack/sandbag or WB (Beg2/3)
CFA LITE Options:
Int1 – 50/32kg, KB 20/12kg, DB 20/12kg
Int2 – 45/30kg, KB/DB same
Int3 – 40/25kg, KB 16/12kg, DB 20/10kg
Beg1 – BSO (61/51cm)/BJ (1/0.8m), 35/20kg, KB 16/12kg, DB 15/10kg
Beg2 – Step Lunges, BSO (51cm)/BJ (0.8/0.5m), 30/20kg, KB 12/8kg, DB 10/7.5kg
Beg3 – Step/Static Lunges, BSO (41cm)/Broad Step (0.6m/0.4m), 20/12kg, KB 8/5kg, DB 7.5/5kg
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