Featured Image – Improvisation is key when training at home during LOCKDOWN! Slade and Bonni on a L-sit and Tuck sit hold respectively!

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).

#Lockdown #Covid_19 #Corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @urban.espress #UrbanEspressCoffeeCo @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth

 

ONLINE WHITEBOARD/COACHING – 020420

 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s App!

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

 

ENJOY:)

 

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

 

RX’ED, LITE and HOME WODS

 

1) Turkish Get-ups (24kg/16kg) – AMRAP 12 min

 

Score = Total Loading (weight x total reps)

 

Equipment Options:

BB/DB/KB/Back Pack or any heavy object you can hold OH

 

LITE Options:

Keep loading at a level, so that great form is maintained!

Int1/2 – 20/15kg

Int3 – 16/12kg

Beg1 – 15/10kg

Beg2 – 12/8kg

Beg3 – 8/5kg

 

then…

 

2) Complete 3 Rnds of the following FT:

20 Turkish Get-up Sit-ups (24kg/16kg)

30 x 10m Burden (24kg/16kg) Shuttle Runs

 

TC – 14 min

 

Score = Time/Time Cap plus 1 sec/rep missed

1 x 10m Shuttle = 1 Rep

 

Equipment Options:

BB/DB/KB/Back Pack or any heavy object you can hold OH

 

CFA LITE Options:

Int1/2 – 20/15kg

Int3 – 16/12kg

Beg1 – 15/10kg

Beg2 – 12/8kg, 25x BR Shuttles

Beg3 – 8/5kg, 20x BR Shuttles

 

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