Featured Image –  Rob and Aidan on Wall Balls during Saturday’s tough Hero Wod, Morrisson!

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 – 310820

 

Please find the Whiteboard Explanation and the Coaching 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, LITE and HOME WOD

 

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

 

1) Complete the following FT:

21-15-9 C2B Pull-ups

100-75-50 DU

 

TC = 10 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

RX BOR 27-21-15 reps 50/32kg or 33-27-21 Reps 25/15kg (DB/KB)

Int1 – 18-12-6 C2B or BOR 45/30kg, 22.5/15kg; 90-65-45 DU

Int2 – PU or BOR 40/25kg, 20/15kg; 80-60-40 DU

Int3 – 18-12-6 PU or BOR 35/20kg, 16/12kg; 70-50-35 DU

Beg1 – PU (P/G) or BOR 30/15kg, 15/10kg, SU

Beg2 – RR (1/0.5m) or BOR 20/12kg, 12/8kg, 90-65-45 SU

Beg3 – RR (0.5/0m) or BOR 15/8kg, 8/5kg, 80-60-40 DU

 

then…

 

2) Complete 3 Rnds of the following for Max Reps:

 

AMRAP 5 min:

Run 600 m

AMRAP Burpee GTOH (25kg/15kg)

Rest 90 sec

 

Score = Total Reps

(3 x 60 plus Bp GTOH Reps)

10 m = 1 Rep

 

CFA LITE Options:

Int1 – 22.5/15kg

Int2 – 22.5/15kg

Int3 – 20/12kg

Beg1 – 15/10kg

Beg2 – Run 400m, 12/8kg

Beg3 – Run 400m, 8/5kg

 

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