Featured Image – Audrey in her Optimal Recovery Position (ORP)!!!!!! What’s your favourite ORP? 

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 – 180720

 

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

 

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

 

1) CrossFit HQ WOD 200712

 

3 Rounds for time of:

50 Lunges

7 Muscle-ups

10 Hang Squat Clean and Push Jerks (61kg/43kg – 135lb/95lb)

 

TC – 15 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

RX sub – DB/KB/BP – 15 Reps on 25kg/15kg

RX BOR Sub – 7 BOR (BB) or 14 BOR (DB/KB/BP)

Int1 – 55/36kg; 22.5/15kg; 7 C2B PU/ BOR, 7 PU

Int2 – 53/34kg; 22.5/15kg; 7 PU, BOR/ 7 PU

Int3 – 50/32kg; 20/12kg; 5 PU / BOR, 7 PU

Beg1 – 45/30kg; 15/10kg; 7 PU (P/G) or Jumping PU/ BOR, 5/3 PU

Beg2 – 40 Lunges; 35/22kg; 12/8kg; 10 RR (1/0.5m)/ BOR, 3 PU/7 PU (kns)

Beg3 – 30 Static Lunges; 25/17kg; 8/5kg; 7 RR (0.5/0m)/BOR, 7 PU (kns)/5 PU (kns)

 

then…

 

2) Get outdoors and Run – 4 km FT

NB – Preferably make it a trail run if you can run somewhere safe with friends!

Otherwise try find a hilly run!

 

Score = Time

NB – No TC

 

CFA LITE Options:

Int1/2/3 – same

Beg1/2 – 3km

Beg3 – 2 km

 

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