Featured Image – Adel testing out our AFL (@alwaysfitleague) Muscle-up/Pull-up Bar! We have a few of these left at R1495 (R1420 for current members). Please contact us on the details below if you want one!!
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 firstname.lastname@example.org / 0845086893 (Kids) / 0784517637 (adults).
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ONLINE WHITEBOARD/COACHING – 240620
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)
RX’ED, LITE and HOME WODS
1) Front Squat 5 x 5-10 (Last Completed 10 June)
Score = Total Load (Body Weight + External Load x Reps for all 5 sets)
NB – You choose your rep range based on the load you have. The score is Total Loading, including Body Weight (see below)! 5-15 Reps/Rnd
CFA LITE Options:
Scale to loads that can be completed with great form!
2) Sprint 3 Rnds of the following for Time:
15 Power Snatches (50/32kg) OR 20 DB/KB/BP (25/15kg)
20 Box Jump Overs (61cm/51cm) or Broad Jumps (1.24cm/1m)
25 m HS Walk
REST 3 min
Score = Total Time (including 3 min x 2 of precise resting)
NB – You cannot rest less than 3 min!!
RX for Single Implement (DB/KB/BackP) – 20 reps each on 25kg/15kg or 24/16kg
Rnd KB/DB to closest values
CFA LITE Options:
Single implement 20 reps
Int1 – 45/30kg; 25/15kg; HSW 17m
Int2 – 43/28kg; 22.5/15kg; HSW 15m
Int3 – 40kg/26kg; 20/12kg; HSW 12m or 4 WW
Beg1 – 35/22kg; 16/10kg; BSO (61/51cm) or BJ (1/0.8m); WW (4x Half WW)
Beg2 – 25/15kg; 12/8kg; BSO (51cm)/ BJ (0.8/0.5m); BW (str)
Beg3 – 20/12kg; 8/5kg; BSO (41cm)/Broad Step (0.6m/0.4m); BW (bnt)
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 email@example.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