Featured Image – Throwback to some “Fun in the Sun” at one of our Beach WOD’s!!!!!
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 email@example.com / 0845086893 (Kids) / 0784517637 (adults).
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ONLINE WHITEBOARD/COACHING – 200620
Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/What’s App/Email!
Please contact us with any questions by cell or on what’s app at:
0784517637 (Coach Dave) / 0822944258 (Coach Anje)
RX, LITE and HOME WOD
1) CFA Benchmark – LEGLESS ANIMAL 2:
Front Rack Walking Lunge (60kg/40kg) – 100 m FT, but EMOM starting at 0 min, complete 4 Muscle-ups
TC = 17 min
Score = Time/TC plus 1 sec/rep missed
DB/KB/Back Pack/Other object that can be held in the front rack position.
DB/KB/BP – 130 m on 25kg/15kg
NB – Use your available load!
BOR – BB 4 Reps; DB/KB/BP 7 Reps
Rings/PU Bar/Rafter/Tree Branch
CFA LITE Options:
Rx – DB/KB/BP – 130 m on 25kg/15kg
Int1 – 55/36kg; 22.5/15kg; 4 C2B PU, 4 PU / BOR
Int2 – 53/34kg; 22.5/15kg; 4 PU, 4 PU / BOR
Int3 – 50/32kg; 20/12kg; 3 PU, 4 PU / BOR
Beg1 – 45/30kg; 15/10kg; 4 PU (P/G) or Jumping PU, 3/2 PU / BOR
Beg2 – 35/22kg; 12/8kg; 4 RR (1/0.5m), 4 Table PU / BOR
Beg3 – 25/17kg; 8/5kg; 4 RR (0.5/0m), 4 Table PU / BOR
Table PU as may take too long to do Kneeling PU
2) Burden Run (25kg/15kg) 1609m (1 Mile), but EMOM starting at 0 min, complete 10 KB/DB Swings (25kg/15kg):
Score = Time
Any load (DB/BB/Back Pack/Water Container)
Round KB to closest Values or use BackP
CFA LITE Options:
Int1 – 22.5/15kg
Int2 – 20/15kg
Int3 – 16/12kg
Beg1 – 15/10kg
Beg2 – 12/8kg, 1km
Beg3 – 8/5kg, 1km
Chat to our coaches about completing extras from Tier 1 of our competitors program!
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on firstname.lastname@example.org 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 6th 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