Featured Image – Tough workout?

 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 – 200720

RX, LITE and HOME WOD

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

1) Complete the following for Max Reps/Distance:

AMRAP 7 min – Running (Max Distance)

Rest 2 min

AMRAP 6 min – Rowing or SDHP (20kg/12kg) (Max Dist/Reps)

Rest 1.5 min

AMRAP 5 min – Burpees

Rest 1 min

AMRAP 4 min – KB/DB Swings (20kg/12kg)

Rest 30 sec

AMRAP 3 min – DU

Score = Total Reps

10 m = 1 Rep on the Run/Row

Use any apparatus

If no Single Implement – Hang Power Clean & Push Press Or Hang power Snatch sub for KBS

CFA LITE Options:

Int1/2/3 – 20kg/12kg

Beg1 – 16/10kg; SU

Beg2 – 12/8kg; SU

Beg3 – 8/5kg; SU

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) 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