Featured Image – Wendy busy on everyone’s favourite movement…BURPEES!!!!
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 email@example.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 – 200820
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
1a) Box – Front Squat 5×5 (70% 1RM)
Score = Load
1b) Home-Based – Front Squat 10-20 Reps – E3rdMon3rdM for 15 min (50% of 1RM)
Score = Total Loading
Scoring – Total Loading = [(Body Weight + Load x reps)+(Body Weight + Load x reps).. etc]
Take from the floor!
CFA LITE Options:
For those who have not been squatting, do 3 sets!
Reduce load so that great form is maintained!
2) Legends Masters Comp 2020
Workout 3: AMRAP 15 Min
15 Calorie Row
30 DB Snatch (32kg/22.5kg)(DB must switch hands every 5 reps)
Score = Total Reps
CFA LITE Options:
For the Specific Comp Scalings for Masters – please see the Score Sheet
Home-B – BB only (32kg/22.5kg – PS)
RX – Row Sub 20 SDHP (20/13kg)
Int1 – 25/15kg; 20 HSPU
Int2 – 25/15kg; 30 HSPU (1/2 Abm)
Int3 – 22.5/15kg; 30 HSPU (2/3 Abm)
Beg1 – SDHP (16/10kg); 20/12kg; PPU (61cm/51cm)
Beg2 – SDHP (12/8kg); 15/10kg; PPU (51cm/Flr)
Beg3 – SDHP (10/5kg); 10/7.5kg; PPU (Flr/Kns)
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 firstname.lastname@example.org 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