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 email@example.com / 0845086893 (Kids) / 0784517637 (adults).
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ONLINE WHITEBOARD/COACHING – 210420
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)
RX’ED, LITE and HOME WODS
a) Reebok CrossFit Games – Support Your Local Box Fundraiser – Workout 3 Description/Video:
1) Reebok CrossFit Games – Support Your Local Box Fundraiser – WORKOUT 3 (https://games.crossfit.com/workouts/open/2021/3)
50 dumbbell deadlifts
50 AbMat sit-ups
50 box step-ups
50 single-arm dumbbell thrusters
♀ 35-lb. DBs, 20-in. box
♂ 50-lb. DBs, 24-in. box
Time cap: 20 minutes
Score = Time/TC Plus 1 sec/rep missed
Here are some creative substitutes:
- Dumbbell of a different weight
- Plastic milk jug
- Can of food
- Water bottle
For your convenience, the prescribed weights in kilograms are 15 kg (35 lb.) and 22.5 kg (50 lb.)
In lieu of an AbMat, roll up a towel to place underneath the small of your lower back.
If you don’t have a box, use a sturdy stool, bench, or stair step.
CFA LITE Options:
Int1/2/3 – same
Beg1 – 15kgx2/10kgx2
Beg2 – 10kgx2/7.5kgx2, SU (anchored ft), S-up (51/41cm)
Beg3 – 7.5kgx2/5kgx2, Sit/Stand Thruster, Crunchie or Couch Knee to Chest, Supported S-up (30cm)
2) AMRAP 10 min – Turkish Get-ups for Max Total Loading
Score = Total Loading (BW + Load x reps)
NB – keep reps equal btwn left and right!
CFA LITE Options:
Use a load that you can move with good form!
Beg3 – TGU Sit-up (min 1), then Static assisted Lunges (min 2)
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 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