Featured Image – Let’s hope the CrossFit Games can be held this year! The set date is for mid August! We can’t wait to see an actual live CrossFit event again soon! 

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

 

ONLINE WHITEBOARD/COACHING – 270620

 

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) Hang Snatch 2 – EMOM for 10 min (Climb to Max Day)

 

Score = Load

Prioritise Technique over loading!

If single implement 1 Rep each side

Squat Snatch

 

CFA LITE Options:

Reduce loading so great form is maintained!

 

then…

 

2) Complete 3 Rnds of the following FT:

50 Wall Balls (9.1kg, 10ft/6.3kg, 9ft)

40 Pull-ups

30 m HS Walk

 

TC – 20 min

 

Score = Time/TC plus 1 sec/rep missed

 

Equipment Options:

PU – Bar/Branch/Towell/Rafter OR BOR (BB vs DB/KB/BP – see reps diff’s above)

WB/Thr – BB/DB/KB/BP

 

CFA LITE Options:

Rx – (BB) 45kg/30kg; (DB/KB/BP) 22.5kg/15kg

PU Sub – 50 BB BOR (45/30kg) but 60 DB/KB/BP (22.5/15kg)

Int1 – WB/sub Thr (25/15kg); 36 PU / BOR (40/25kg; 20/15kg); 25m HSW

Int2 – WB/sub Thr (25/15kg); 32 PU / BOR (40/25kg; 20/15kg); 20m HSW

Int3 – WB (9.1/6.3kg, 9ft/8ft lower height)/Th 16/12kg; 28 PU, / BOR (35/20kg; 16/12kg); 15m HSW/5 WW

Beg1 – WB (6.3/4.5kg, 10ft/9ft)/Th (15/10kg); PU (P/G) / Jump PU / BOR (30/15kg; 15/10kg); 5x Half WW

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm)/Th 12/8kg; RR (1/0.5m) / BOR (20/12kg; 12/8kg); BW (str)

Beg3 – 2 Rnds; WB (6.3/4.5kg, 8ft-243cm/7.67ft-234cm)/Th 8/5kg; RR (0.5/0m) / BOR (15/8kg; 8/5kg); BW (bnt)

 

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 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