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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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ONLINE WHITEBOARD/COACHING – 010520

 

Please find the Whiteboard Explanation and Coaching for today’s workout here:

 

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

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

 

ENJOY:)

 

 

RX, LITE and HOME WOD

 

Foam Roll/Trigger/Warm-up/Mobilise/Activate

 

1) Complete 5 Rounds of the following for Max Reps:

 

AMRAP 5 min:

50 SDHP (20kg/12kg)

25 Lat. Facing Burpees

AMRAP 10m Shuttle Run

Rest 2 min

 

Score = Total Reps (all 5 Rnds, all Mvts)

10m = 1 rep on Shuttle Run

NB – 33 min Total Time

 

CFA LITE Options:

Int1/2

Int3 – 22 LF Bps

Beg1 – 16/10kg; 20 LB Bps;

Beg2 – 12/8kg; 16 LF Bps (Step Over)

Beg3 – 8/5kg; 12 LF Bps (Step Over)

 

Equipment Options:

Any implement (Sandbag/BB/KB/DB/Back pack etc)

Lat Facing Bps (over a line or empty bar today – i.e. low)

 

EXTRAS WOD

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