Featured Image – Throwback to Paul flying high on some Box Jump Overs!!
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).
#Lockdown #Covid_19 #Corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth
ONLINE WHITEBOARD/COACHING – 310720
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)
ENJOY:)
RX’ED, LITE and HOME WODS
Last completed 29 May 20…
1) Tabata the following for Max Reps:
a) TNG Power Cleans
Rest 1 min
b) Push Press
Rest 1 min
c) Hang Power Cleans
Rest 1 min
d) Box Jump Over (61cm/51cm) or Broad Jump (1.24m/1m)
Rest 1 min
e) DU
Score = Total Reps
RX – (BB 35kg/25kg or Db/KB 25kg/15kg)
Rnd KB to closest Values
CFA LITE Options:
Int1 – 35/25kg; 25/15kg
Int2 – 30/20kg; 20/15kg
Int3 – 25/17kg; 15/12kg
Beg1 – 20/15kg; 15/10kg; BSO (61/51cm) or BJ (1/0.8m); SU
Beg2 – 15/12kg; 12/8kg; BSO (51cm)/BJ (0.8/0.5m); SU
Beg3 – 12/8kg; 8/5kg; BSO (41cm)/Broad Step (0.6m/0.4m); SU
Equipment Options:
Any load (BB/KB/Back Pack/Water Container)
EXTRAS WOD
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 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
Leave a reply