Featured Image – Throwback to March…Amy (L) and Wendy (R) getting upside down with Strict Handstand push-ups! Enjoy today’s HSPU’s!!

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 – 120820

 

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

 

1) Last completed 15 July 20…

 

Strict HSPU – Repetition Maximum (RM) attempt E90sOn90s for 9 min (6 Rnds)

 

Score = Total Reps

 

CFA LITE Options:

Int1 – S-HSPU

Int2 – S-HSPU (1/2 abm)

Int3 – S-HSPU (2/3 abm)

Beg1 – PPU (61cm/Flr)

Beg2 – PPU (Flr/Kns)

Beg3 – PPU (kns)

 

then…

 

2) AMRAP the following for 14 min:

75 DU

9 Hang Clean (squat) (60kg/40kg)

12 Strict Ring Dips

 

Score = Total Reps

 

CFA LITE Options:

RX sub – DB/KB/BP – 15 Reps on 25kg/15kg

Int1 – 65 DU; 55/36kg; 22.5/15kg; 10 S-RD

Int2 – 60 DU; 53/34kg; 22.5/15kg; 8 S-RD

Int3 – 55 DU; 50/32kg; 20/12kg; 6 S-RD

Beg1 – 75 SU; 45/30kg; 15/10kg; SD Jumpup

Beg2 – 65 SU; 35/22kg; 12/8kg; SPD/Chair Dips (Str)

Beg3 – 55 SU; 25/17kg; 8/5kg; SPD/Chair Dips (Bnt)

 

EXTRAS

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 info@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