Featured Image – Audrey on some pistols at home! Good depth Audrey!!

If you would like more info on our HOME-BASED WORKOUTS during Lockdown please contact us on the details to follow… 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

ONLINE WHITEBOARD/COACHING – 060420

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

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

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

 

ENJOY:)

 

 

RX’ED, LITE and HOME WOD

 

1) Complete 3 Rounds of the following for Max Distance and Reps:

AMRAP 8 min:

50 DU

40 SDHP (20kg/12kg) or 40 cal Row

300 m Run

 

Rest 2 min

 

Score = Total Reps

NB – Run (break the run up as you wish – dependant on your run area available i.e. 30 x 10m VS 6 x 50m)

10m = 1 Rep on Run

120 Reps/Rnd

 

CFA LITE Options:

Int1/2/3 – same

Beg1 – SU, 16/10kg

Beg2 – AMRAP 7, SU, 12/8kg

Beg3 – AMRAP 6, SU, 8/5kg

 

Equipment Options:

Du/SU or Jump Claps

SDHP – BB/KB/DB/Bumper/WB/Ruck Sack (Choose a scaling level that matches the total load of your implement used!)

 

Then…

 

2) Same as last week – aim to beat your score!

 

Complete the following cumulative hold FT:

3 min L-sit

 

TC = 8 min

 

Score = Time/TC plus 1 sec/repo missed

 

LITE Options:

Int1 – Weak L-sit

Int2 – Weak L-sit

Int3 – 1 leg L-sit

Beg1 – T-Sit

Beg2 – T-Sit (1ft dwn)

Beg3 – F-Bridge

 

Equipment Options:

Rings/Rings joined with 2 bands/rope OR 2 chairs (side by side)

 

EXTRAS

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