Featured Image – Congratulations to Emil who won our Feb/March CrossFit Algoa Summerstrand Transformation Challenge! Click here if you missed our announcement!
If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on email@example.com / 0845086893 (Kids) / 0784517637 (adults).
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ONLINE WHITEBOARD/COACHING – 180420
Please find the Whiteboard Explanation and Coaching for today’s workout on Itens
Please contact us with any questions by cell or on what’s app at:
0784517637 (Coach Dave) / 0822944258 (Coach Anje)
RX, LITE and HOME WOD
1) OHS (single arm) RM – EMOM 10 min for Max Total Loading (60% of 1RM)
NB – Min 1 Non-dominant arm; Min 2 Dominant Arm
Score = Total Loading (Sum of Body Weight + Load x Reps for all 10 Rnds)
NB – Use your available load!
NB – you will need to scale according to the weakest side!
DB/KB/Back Pack/Other object that can be held by 1 hand
2) Complete 27-21-15 of the following FT:
OHS (Single Arm) – KB(24kg/16kg) or DB(25kg/15kg)
Strict Pull-ups or 39-33-27 Single Arm Bent Over Row KB(24kg/16kg) or DB(25kg/15kg)
TC – 15 min
Score = Time/TC plus 1 sec/rep missed
NB on BOR split the reps approx in half i.e. 39 (20 L/19 R) etc.
OHS and BOR – DB/KB/Back Pack/Other object that can be held by 1 hand
PU – Rafter/branch/towell/Rings
NB – note Reps for BOR (36-33-27)
Int1/2 – same as Rx;
Int3 – (22.5/12.5kg); S-PU 21-15-9
Beg1 – DB(15/10kg) or KB (16/12kg) ; S-PU (P/G) or Jump PU (mid-forarm)
Beg2 – DB(10/7.5kg) or KB (12/8kg) ; RR (1/0.5m)
Beg3 – DB(7.5/5kg) or KB (8/5kg) ; RR (0.5/0m)
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 firstname.lastname@example.org 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 6th 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