Featured Image – @Schmolly.CrossFitAlgoaMascot: “Sometimes we all really, really, really look forward to those rest days!” 

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 – 250620

 

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) Push Press 5-10 Reps – E2ndMon2ndM for 10 min (5 Rnds)

 

Score = Total Load (Sum of Reps x Load)

 

Equipment Options:

BB or 8-15 reps on KB/DB/BP (from floor or rack/boxes/tables)

 

CFA LITE Options:

Keep loading at a level that great form can be maintained!

 

then…

 

2) Complete 4 Rnds of the following FT:

15 Power Clean & Push Jerk (60kg/40kg)

800m Run

 

TC – 25 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

Rx – DB/KB/BP – 20 Reps 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; Run 600m

Beg3 – 25/17kg; 8/5kg; Run 500m

 

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