Featured Image – Throwback to earlier this year – A class on some Handstand Walking!
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 – 240720
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
We completed both workouts below on 4 April… Redo these and see how you have faired over Lockdown!!
1) Clean (power) and Push Jerk RM – EMOM for 10 min (60% 1RM)
Score = Total Loading (i.e. Sum of the Load x Reps – For example… 30kg x 10 + 30kg x 7 etc)
RM – Rep Max (1 set of a maximum number of reps)
NB – From floor
NB – Push Jerk or Push Press
Load so as to maintain technical proficiency and great form! Goal is to get between 5-10 reps. This will become quite cardiovascularly challenging!
2) Complete 3 Rnds of the following couplet FT:
25 Clean (power) and Push Jerk (35kg/25kg)
25 m Handstand Walk
TC = 14 min
Score = Time/TC plus 1 sec/rep missed
If you have no equipment – then please do the following…
Complete 3 Rnds of the following couplet FT:
25 Burpee Jump Squat (vertical jump squat)
25m HS Walk
CFA LITE Options:
Int1 – HSW 20m
Int2 – HSW 18m
Int3 – 30/20kg, HSW 15m or 5 WW
Beg1 – 25/15kg, 5x Half WW OR BW-25 Bp Jumpsquat (mod)
Beg2 – 20/12kg, 25m BW (Str) OR BW-20 Bp Jumpsquat (low)
Beg3 – 15/8kg, 20m BW (Bnt) OR BW-15 Bp Airsquat
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