Featured Image – Adele on some doorway Pull-ups at home! Good work Adele!!
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 – 090620
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:)
RX’ED, LITE and HOME WODS
1) AMRAP the following for 12 min:
Min 1 – AMRAP TNG Power Clean (60kg/40kg)
Min 2 – AMRAP T2B
Score = Total Reps
See separate scoring for DB/KB/B-Pack
Rx – DB/KB/B-pack 25 reps on 25/15kg
Home Equipment/Subs:
BB/DB/KB/B-pack
Find tree branch/rafter OR Lying Toes to hands (holding heavy/fixed object OH)
CFA LITE Options:
Rx – DB/KB/B-pack 25 reps on 25/15kg
T2B Sub – Lying
Int1 – 55/38kg; 22.5/15kg
Int2 – 50/35kg; 20/15kg
Int3 – 45/32kg; 16/12kg
Beg1 – 40/29kg; 15/10kg; HLR (or Lying F2H)
Beg2 – 4 Rnds; 30/20kg; 12/8kg; HKR (or Lying K2H)
Beg3 – 3 Rnds; 20/12kg; 8/5kg; Sitting (K2C)
then…
2) AMRAP the following for 15 min (5 Rnds):
AMRAP 2 min – Burden Run (25kg/15kg)
AMRAP 1 min – Burpee DB GTOH (25kg/15kg)
Score = Total Reps
NB – 1 hand must remain on DB for Burpee portion
Alternate the DB on the way down!
10m = 1 Rep (Run)
Home Equipment/Subs:
DB/KB/B-pack
CFA LITE Options:
Rnd KB to closest values
Int1 – 22.5/15kg
Int2 – 20/15kg
Int3 – 16/12kg
Beg1 – 15/10kg
Beg2 – 12/8kg
Beg3 – 8/5kg
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
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