Featured Image –  Coach Thando working really hard!! CrossFit Training helps develop GRIT! According to wikipedia Grit in psychology is defined as: “a positive, non-cognitive trait based on an individual’s perseverance of effort combined with the passion for a particular long-term goal or end state (a powerful motivation to achieve an objective). This perseverance of effort promotes the overcoming of obstacles or challenges that lie on the path to accomplishment and serves as a driving force in achievement realization.”

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 – 260620

 

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)

 

ENJOY:)

 

RX’ED, LITE and HOME WODS

 

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

 

1) AMRAP the following for 18 min:

20 Push-ups

30 T2B

40 Lateral Facing Burpees

50 Step-ups (25kg/15kg at 61cm/51cm)

 

Score = Total Reps

Rnd KB to closest Values

 

CFA LITE Options:

RX/I1 – 140 Reps/Rnd

T2B Sub – Lying (RX feet to hands)

Step-up Sub – Lunges

Int1 – Lying (ft to H); 25/15kg

Int2 – 25 T2B/Lying (ft to H); 20/15kg

Int3 – 20 T2B/Lying (ft to H); 15/12kg

Beg1 – 20/15 PU (ts); HLR (or Lying F2H); 15/10kg

Beg2 – 15 PU (ts)/20 PU (kns); 45 SU; HKR (or Lying K2H); 12/8kg

Beg3 – AMRAP14; 20/15 PU (kns); Sitting (K2C); 8/5kg

 

then…

 

2) AMRAP the following Holds for 6 min:

10 sec L-sit

20 sec Handstand Hold

 

Score = Total Hold Time

 

LITE Options:

Int1/2 – weak L-sit

Int3 – 1 Leg L-sit

Beg1 – T-sit, HS Hold (Rev WW hold)

Beg2 – T-sit (1 Ft dwn), P-Hold (51cm)

Beg3 – F-Bridge, P-Hold (flr)

 

Equipment Options:

Parallettes OR 2 chairs/boxes

Mat/Towell (elbows/knees)

 

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