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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 info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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ONLINE WHITEBOARD/COACHING – 300720

 

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)

 

ENJOY:)

 

RX’ED, LITE and HOME WODS

 

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

 

Both workouts were last completed on 19 May…///

 

1) AMRAP the following for 7 min:

15 Cleans (squat) (45kg/30kg)

15 C2B Pull-ups

 

Score = Total Reps

Rx – DB/KB/B-pack 19 reps on 25/15kg

 

Home Equipment/Subs:

BB/DB/KB/B-pack and Bar/Towell/Rings OR BOR

BOR – BB (15 reps); Single Arm BOR 19 Reps

 

CFA LITE Options:

Rx – DB/KB/B-pack 19 reps on 25/15kg

Int1 – 45/30kg; 22.5/15kg; C2B or BOR

Int2 – 40/25kg; 20/15kg; PU or BOR

Int3 – 35/20kg; 16/12kg; PU or BOR

Beg1 – 30/15kg; 15/10kg; PU (G/P) or BOR

Beg2 – 20/12kg; 12/8kg; RR (1/0.5m) or BOR

Beg3 – 15/8kg; 8/5kg; RR (0.5/0m) or BOR

 

then…

 

2) Strict Pull-ups RM – E2ndMon2ndM for 10 min (5 sets)

 

Score = Total Reps

Sub – BB and Single arm BOR (DB/KB/B-Pack) (loads below)

NB – See separate workouts on Itensity for scoring (BOR vs PU)

 

CFA LITE Options:

Int1 – 45/30kg; 22.5/15kg; C2B or BOR

Int2 – 40/25kg; 20/15kg; PU or BOR

Int3 – 35/20kg; 16/12kg; PU or BOR

Beg1 – 30/15kg; 15/10kg; PU (G/P) or BOR

Beg2 – 20/12kg; 12/8kg; RR (1/0.5m) or BOR

Beg3 – 15/8kg; 8/5kg; RR (0.5/0m) or BOR

 

EXTRAS WOD

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