Featured Image – The HERO WOD – Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, AZ, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, AZ. He is survived by his wife Sherry and sons Luciano and Elijo. First posted February 8, 2011

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 – 010820

 

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)

 

RX, LITE and HOME WOD

 

Last completed 25 April 20…

 

1) Practice Kipping HSPU for 15 min

 

NB – This should be non-fatiguing

 

Score = For Quality

 

LITE Options:

Beg1 – Wall Walks, Hold 5-10 sec (get as vertical as possible)

Beg2 – Practice Box/chair Piked Holds, Hold 5-10s

Beg3 – Practice Piked Holds (feet on floor)

Injuries – do the Hero workout first followed by 10 min of extra Rehab!

 

then…

 

2) HERO WOD – LEDESMA

 

Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, AZ, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, AZ. He is survived by his wife Sherry and sons Luciano and Elijo.

First posted February 8, 2011

 

Complete as many rounds as possible of in 20 min of:

5 Parallette handstand push-ups (30cm/21cm)

10 Toes through Rings

15 Medicine Ball Cleans (9.1kg/6.3kg)

 

Score = Total Reps

 

Home Equipment/Subs:

Med Ball Cleans – use any object to clean

Lying Toes to hands (holding heavy/fixed object OH)

 

CFA LITE Options:

Level 2 – Def HSPU (15/9cm)

Level 4 – Def HSPU (9/6cm)

Int1 – Def HSPU (6/4cm)

Int2 – HSPU

Int3 – HSPU (1/2 abm)

Beg1 – PPU (61/51cm), HLR (or Lying F2H), WB 6.3/4.5kg

Beg2 – PPU (51cm/flr), HKR (or Lying K2H), 4.5/3kg

Beg3 – PPU (Flr/Kns), Sitting (K2C), 4.5/3kg (10 reps)

 

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