Featured Image – We miss you all!!!! And especially times like these!!!!! 

 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 – 150620

 

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, LITE and HOME WOD

 

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

 

1) Wodleague’s Winter online Challenge (wodleague.co.za and @wodleague_sa)

 

Wodleague Winter Online Challenge 2020 – Workout 2

 

9 min Amrap:

6 Snatch

3 Over dumbbell burpees

6 Snatch

6 Over dumbbell burpees

6 Snatch

9 Over dumbbell burpees

6 Snatch

12 Over dumbbell burpees

…… Continue with same reps on the snatch and increasing over dumbbell burpees by 3. * Dumbbell weight – 22.5kg male / 15kg female

* Dumbbell snatch (any snatch) from the floor, Must be alternating!

* Burpees standard – Chest flat on the floor, both feet must clear the dumbbell, 2 feet takeoff!

* Continue increasing burpees by 3 reps every round until the 9min cap!

 

Workout 2 submission deadline next Wednesday 17 June 5pm CAT

 

Equipment Options:

If entering – prescribed DB

CFA Home training – BB/DB/KB/Back Pack

 

CFA LITE Options:

Int1/2/3 – same

Beg1 – 15/10kg

Beg2 – 12/8kg; DB Facing Bp SO

Beg3 – 8/5kg; 80/80 SU; Bps

 

then…

 

2) Complete 20-18-16-14-12-10-8-6-5-4-2 of the following couplet FT:

Jumping Airsquats

T2B

 

TC – 14 min

 

Score = Time/TC plus 1 sec/rep missed

 

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:

T2B Sub – Lying (RX feet to hands)

Int1/2/3 – same

Beg1 – AS, HLR (or Lying F2H)

Beg2 – AS, HKR (or Lying K2H)

Beg3 – Start at 16 Reps – AS, Sitting (K2C)

 

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