Featured Image – It’s Filthy Fifty re-testing this Friday!! Fun, Fun, Fun!!!!!
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 – 060820
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’ED, LITE and HOME WODS
1) Complete the Benchmark “Filthy Fifty” – FT:
50 Box Jump Height (61cm/51cm)
50 Jumping Pull-up
50 Kettlebell Swing (16kg/12kg)
50 Walking lunges
50 Push Press (20/15kg)
50 Back Extensions
50 Wall Balls (9.1kg/6.3kg)
50 Double Unders
TC = 45 min
Score = Time/TC plus 1 sec/rep missed
CFA RX Home Subs:
BJ – Broad Jump (1.24/1m)
K2E – Lying Feet to Hands OH
WB – Thrusters (20/15kg)
CrossFit Algoa’s Holiday Filthy Fifty
50 Broad Jumps (1 m) (Beg1/2/3 – 50 cm Broad jump)
50 Jumping towel pull-ups (use a towel over a branch or jungle gym OR do 20 burpees)
50 KB swings (find something to deadlift – moderate loading OR do another 50 broad jumps)
50 Walking-lunge steps (Beg1/2/3 – 30 airsquats)
50 Push-ups (Beg 1/2/3 – kneeling PU)
50 Jumping Squats (airsquat with a jump so both feet leaving the floor) (Beg 1/2/3 – 30 airsquats
Beg2/3 (30 reps on each movement)
CFA LITE Options:
Int1/2/3 – 16/12kg
Beg1 – BJ (50cm), 12/8kg, AS, PU (k), WB-AS, SU
Beg2 – BJ (50cm), 30 Reps, AS, PU (k), WB-AS, SU
Beg3 – BJ (50cm), 30 Reps, AS, PU (k), Crunchies, WB-AS, SU
Load – BB/KB/DB/Back Pack
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