Featured Image – Anelet on her “Manmakers” at HOME!! Keep moving members!!
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 – 090420
Please find the Whiteboard Explanation and Coaching for today’s workout on Email/Itensity/What’s App.
Please contact us with any questions by cell or on what’s app at:
0784517637 (Coach Dave) / 0822944258 (Coach Anje)
RX’ED and LITE WODS
1) Complete 75 Strict Handstand Push-ups FT, but starting at 0 min and EMOM complete 20 (10 e) Jumping alternate lunges!
TC = 10 min
Score = Time/TC plus 1 sec/rep HSPU missed
Int1 – 40 Strict HSPU
Int2 – 65 S-HSPU (1/2 abm)
Int3 – 65 S-HSPU (2/3 abm), 16(8e) JL
Beg1 – 75 PPU (61cm/flr), 16(8e) JL
Beg2 – 75 PPU (Flr/Kns), 12(6e) Step Lunges
Beg3 – 60 PPU (Kns), 8(4e) Step/Static Lunges
2) Complete 4 Rnds of the following FT:
30 Weighted Step-ups (61cm/51cm with 24kg/15kg)
400 m Run (partition as please)
TC – 18 min
Score = Time/Time Cap plus 1 sec/rep missed
On run – 10m Shuttle = 1 Rep
BB/DB/KB/Back Pack or any heavy object you can hold
CFA LITE Options:
Int1/2 – same
Int3 – 20/12kg
Beg1 – 15/10kg
Beg2 – 12/8kg
Beg3 – 3 Rnds, 8/5kg
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