Featured Image – We miss you being at the Box Schmolly (@schmolly.crossfitalgoamascot)!!!!!! From left Jemima, Shaun and Steve in the background working hard and smart!!

 If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS 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 – 270820

 

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)

 

ENJOY:)

 

RX’ED, LITE and HOME WODS

 

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

 

1a) Box – Front Squat 5×5 (75% 1RM)

 

Score = Load

 

1b) Home-Based – Front Squat 10-20 Reps – E3rdMon3rdM for 15 min (55% 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!

 

then…

 

2) Complete the following FT:

4 min L-sit, But everytime you rest/break complete 30 DU before restarting!

 

TC – 12 min

 

Score = Time/TC plus 1 sec/rep missed

 

LITE Options:

Int1 – Weak L-sit; 25 DU

Int2 – Weak L-sit; 20 DU

Int3 – 1 leg L-sit; 15 DU

Beg1 – T-Sit; 30 SU

Beg2 – T-Sit (1ft dwn); 25 SU

Beg3 – F-Bridge ; 20 SU

 

Equipment Options:

Rings/Rings joined with 2 bands/rope OR 2 chairs/boxes/tables (side by side)

 

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 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