Featured Image – Throwback to a fun Beach WOD last year!!!!! We can’t wait to host beach WODS 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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ONLINE WHITEBOARD/COACHING – 090720

 

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:)

 

RX’ED, LITE and HOME WODS

 

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

 

1) Complete 5 Rnds of the following FT:

12 Power Snatch (35kg/25kg)

10 C2B Pull-ups

 

TC – 12 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

RX P/Snatch sub – Single imp. DB/KB/BP Snatch 16 Reps

Rx C2B sub – 15 BB BOR (35/24kg) ; Single imp. DB/KB/BP BOR 20 Reps on 25kg/16kg

Int1 – 30/22kg; 22.5/15kg; 8 C2B PU

Int2 – 30/22kg; 22.5/15kg; 10 PU

Int3 – 25/17kg; 20/12kg; 8 PU

Beg1 – 20/15kg; 15/10kg; 10 PU (P/G) or 10 Jump PU

Beg2 – 15/10kg; 12/8kg; RR (1/0.5m)

Beg3 – 10/8kg; 8/5kg; RR (0.5/0m)

 

then…

 

2) Complete 3 Rnds of the following Holds FT:

30 sec X Side Bridge (Non-D)

30 sec X Side Bridge (Dom)

30 Single Legged Hiplifts (15 each)

30 sec Front Bridge (lift opp elbow & foot)

 

TC = 10 min

 

Score = Time/TC plus 1 sec/rep missed

NB – complete the hold before moving on

 

Equipment Options:

Mat/Towel

 

CFA LITE Options:

Int1 – FB (lift 1 leg, alt 5s), SB (X)

Int2 – FB, SB (1 arm up, Knee Bnt 90)

Int3 – FB, SB (1 arm up)

Beg1 – FB, SB

Beg2 – FB (1 knee up), SB (1 knee dwn, 1 up), Hiplift (2 legs)

Beg3 – FB (kns), SB (kns), Hiplift (2 legs)

 

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