Featured Image – @Schmolly.CrossFitAlgoamascot “Active Recovery” Day!
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 email@example.com / 0845086893 (Kids) / 0784517637 (adults).
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ONLINE WHITEBOARD/COACHING – 220720
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)
RX’ED, LITE and HOME WODS
1) Complete 5 Rnds of the following FT:
21 C2B Pull-ups
15 Power Cleans (60kg/40kg)
21 m HS Walk
TC = 22 min
Score = Time/TC plus 1 sec/rep missed
DB/KB/BP – KB 24/16kg or DB 25/15kg
CFA LITE Options:
RX – KB 24/16kg, DB 25/15kg – 21 Reps for Power Cleans
RX BOR Sub – 21 BOR (BB) or 30 BOR (DB/KB/BP)
Int1 – 55/36kg; 22.5/15kg; 18 C2B PU/ BOR; 18m HSW
Int2 – 53/34kg; 22.5/15kg; 21 PU, BOR; 15m HSW
Int3 – 50/32kg; 20/12kg; 18 PU / BOR; 12m HSW or 4 WW
Beg1 – 45/30kg; 15/10kg; PU (P/G) or Jumping PU/ BOR; 4 Half WW
Beg2 – 40 Lunges; 35/22kg; 12/8kg; RR (1/0.5m)/ BOR; BW (Str)
Beg3 – 30 Static Lunges; 25/17kg; 8/5kg; RR (0.5/0m)/BOR; BW (Bnt)
2) AMRAP 5 min of:
TGU Sit-ups (25kg/15kg)
Score = Total Reps
CFA LITE Options:
Int1 – 25/15kg
Int2 – 20/15kg
Int3 – 15/12kg
Beg1 – 15/10kg
Beg2 – 12/8kg
Beg3 – 8/5kg
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 firstname.lastname@example.org 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