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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 firstname.lastname@example.org / 0845086893 (Kids) / 0784517637 (adults).
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ONLINE WHITEBOARD/COACHING – 200720
RX, LITE and HOME WOD
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
Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on email@example.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