Featured Image -The new @ReebokSouthAfrica #NanoX has arrived!! Check out Coach Dave’s brand new pair courtesy of @ReebokSouthAfrica! Go to www.reebok.co.za and selected retail stores that are open to trade .. to kick things off they are offering a 30% discount on ALL apparel and footwear! Jump in on the action ASAP!!!!
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).
#NanoX #Lockdown #Covid_19 #Corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @urban.espress #UrbanEspressCoffeeCo @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth
ONLINE WHITEBOARD/COACHING – 140520
Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email and What’s App!
Please contact us with any questions by cell or on what’s app at:
0784517637 (Coach Dave) / 0822944258 (Coach Anje)
ENJOY:)
Foam Roll/Trigger/Warm-up/Mobilise/Activate
RX’ED, LITE and HOME WODS
1) AMRAP the following for 12 min:
20 Single Arm KB/DB Swing (24kg/16kg)
30 sec Front Bridge (lift opp arm/leg 5 sec)
Score = Total Reps
30 Reps/Rnd (i.e. 30 s FB = 10 reps)
LITE Options:
Round KB loading to closest values
Int1 – 20/15kg
Int2 – 20/15kg; FB (1 arm/leg up)
Int3 – 16/12kg; FB (1 arm/leg up)
Beg1 – 15/10kg; FB
Beg2 – 12/8kg; FB (Knee – 1 leg up)
Beg3 – 8/5kg; FB (Kns)
Equipment Options:
Any load (DB/BB/Back Pack/Water Container)
Mat/Towell (elbows/knees)
then…
2) AMRAP the following holds for 10 min:
30 sec Neutral Hold
30 sec HS Hold
30 sec Planche Hold
30 sec Push-up Hold (W Opp Sh Taps)
Score = Total Reps
40 Reps/Rnd (i.e. 30 sec Holding = 10 reps)
LITE Options:
Round KB loading to closest values
Int1/2/3 – Same
Beg1 – HS Hold (Rev WW hold)
Beg2 – N-Hold (legs str), P-Hold (51cm), PU-H (Chair 1 ft up), PU-H (Wght Trsf)
Beg3 – N-Hold (legs bnt), P-Hold (flr), PU H (Chair), PU-H kns (opp shl taps)
Equipment Options:
Parallettes OR 2 chairs/boxes
Mat/Towell (elbows/knees)
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
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