Featured Image – Today marks the start of the South African “LOCK-DOWN” for 21 days due to the Covid-19 Pandemic! We will commemorate this day with a special workout called “LOCK-DOWN”!

If you would like to follow our HOME-BASED Training during the COVID-19 “Lockdown” contact us on the details below! If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX, LITE and HOME WOD

Today marks the start of the South African “LOCK-DOWN” for 21 days due to the Covid-19 Pandemic! We will commemorate this day with a special workout called “LOCK-DOWN”!

1) Complete the CrossFit Algoa/AFL training Benchmark “LOCK-DOWN” for Max Reps…

AMRAP the following for 27 min:

3 Burpee Box Jump Overs (76cm/61cm) or Burpee Broad Jump (1.5m/1.24m)

20 SDHP (20kg/12kg)

20 DU

21 x 10 m Shuttle Run

Score = Total Reps

NB – 10m = 1 Rep

Equipment Options:

Box or Broad Jump (stopper to stopper /1m)

SDHP (BB/KB/DB/tuck sack) – if you only have a 24 kg KB you can do 17 reps and 32kg 13 reps to equate on workload (20×20=400/24=16.6 reps) (400/32=12.5 reps)

Skip rope or Jump Clap/Jump double clap

Shuttle Run – 20x10m otherwise 40x5m

CFA LITE OPTIONS:

Int1/2/3 – same but BBJO (61cm/51cm)/BBJ (1.24/1m)

Beg1 – BP BSO (61/51cm)/Bp BJ (1/0.8m), SDHP 16/12kg, SU

Beg2 – Bp BSO (51cm)/Bp BJ (0.8/0.5m), KB 12/8kg, SU

Beg3 – AMRAP 21 min, Bp BSO (41cm)/Bp Broad Step (0.6m/0.4m), KB 8/5kg, SU

EXTRAS WOD

Chat to our coaches about completing extras from Tier 1 of our competitors program!

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.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