Featured Image – What does your current exercise prescription look like? Anything like this? Is it working for you?

 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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ONLINE WHITEBOARD/COACHING – 040620

 

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)

ENJOY:)

 

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

 

RX’ED, LITE and HOME WODS

 

1) Front Rack Walking Lunge (60kg/40kg) – 100 m FT

 

TC = 12 min

 

Score = Time/TC plus 1 sec/rep missed

DB/KB/BP – 130 m on 25kg/15kg

NB – Use your available load!

 

Equip:

DB/KB/Back Pack/Other object that can be held in the front rack position

 

CFA LITE Options:

Rx – DB/KB/BP – 130 m on 25kg/15kg

Int1 – 55/36kg; 22.5/15kg

Int2 – 53/34kg; 22.5/15kg

Int3 – 50/32kg; 20/12kg

Beg1 – 45/30kg; 15/10kg

Beg2 – 35/22kg; 12/8kg

Beg3 – 25/17kg; 8/5kg

 

then…

 

2) Complete 5 Rnds of the following FT:

20 C2B Pull-ups

20 Box Jump Overs (61cm/51cm) or Broad Jumps (1.24m/1m)

 

TC = 18 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

Rx – BB BOR 28 reps/rnd (43/30kg) or DB/KB/B-pack 33 reps (Single-arm) on 25/15kg

Int1 – 43/30kg; 22.5/15kg; 16 C2B PU/BOR

Int2 – 40/25kg; 20/15kg; PU/BOR

Int3 – 35/20kg; 16/12kg; 16 PU/BOR

Beg1 – 30/15kg; 15/10kg; PU (P/G) or Jumping PU/BOR; BSO (61/51cm) or BJ (1/0.8m)

Beg2 – 20/12kg; 12/8kg; RR (1/0.5m)/BOR; BSO (51cm)/ BJ (0.8/0.5m)

Beg3 – 15/8kg; 8/5kg; RR (0.5/0m)/BOR; BSO (41cm)/Broad Step (0.6m/0.4m)

 

Equipment Options:

BB/DB or other loaded implement (KB/Back Pack)

PU – Bar/Branch/Towell/Rafter OR BOR (BB vs DB/KB/BP – see reps diff’s above)

 

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