Featured Image – Workout 2 of the #SupportYourLocalBox Fundraiser organised by #CrossFit HQ. Visit Games.CrossFit.com for Event and Registration details! 

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 – 200420

 

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

 

We are doing the Reebok CrossFit Games – Support Your Local Box Fundraiser – Workout 2:

https://games.crossfit.com/workouts/open/2021/2

 

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

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

 

1) Reebok CrossFit Games – Support You Local Box Fundraiser – WORKOUT 2 (https://games.crossfit.com/workouts/open/2021/2)

 

RX – WORKOUT 2

For time:

100 double-unders

21 burpees

75 double-unders

15 burpees

50 double-unders

9 burpees

 

Time cap: 15 minutes

 

Score = Time/TC plus 1 sec/rep missed

 

Scaled – WORKOUT 2

For time:

50 jumping jacks

15 burpees

35 jumping jacks

12 burpees

20 jumping jacks

9 burpees

 

Time cap: 15 minutes

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

Int1/2/3 – same

Beg1 – W2 (SU, Bps)

Beg2 – W2 (SU/Jumping Jacks, Bps – kneeling and supported)

Beg3 – W2 (SU/Supported Jumps, Bps – counter top)

 

Equipment Options:

Jumprope or No Equipment required

 

then…

 

2) Complete 3 Rnds of the following FT:

30 sec L-sit

1 min HS Hold

 

TC – 12 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

Int1/2 – weak L-sit

Int3 – 1 Leg L-sit, WW HS Hold

Beg1 – T-sit, 1/2 WW HS Hold

Beg2 – 1 Ft dwn T-sit, Piked Hold (61/51cm)

Beg3 – F-Bridge, Piked Hold (ft)

 

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