Featured Image – Adele supporting Jenne as she finishes off the HERO WOD Kalsu last week, down at CrossFit Algoa Summerstrand!!
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 email@example.com / 0845086893 (Kids) / 0784517637 (adults).
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ONLINE WHITEBOARD/COACHING – 15920
Please find the Whiteboard Explanation and Coaching on Email/What’s App/Itensity!
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 a Rep Max set E90son90s for 8 Rnds (12 min) for Max Reps:
Rnds 1, 2, 3 – Strict C2B Pull-ups
Rnds 4, 5, 6 – Strict Pull-ups
Rnds 7, 8, 9 – Kipping Pull-ups
Score = Total Reps
NB – See separate workouts on Itensity for scoring (BOR vs PU)
RM = 1 unbroken attempt, no rests!
CFA LITE Options:
RX – BB 45/30kg or Single-arm BOR (DB/KB/B-Pack) or light BB 25/15kg
BOR BB Load – divide score by 1.5
BOR Light load – divide score by 2
Int1 – Same, BOR 45/30kg; 22.5/15kg
Int2 – Same, BOR 40/25kg; 20/15kg; PU or BOR
Int3 – Same, BOR 35/20kg; 16/12kg; PU or BOR
Beg1 – Same but w P/G, BOR 30/15kg; 15/10kg; PU (G/P) or BOR
Beg2 – RR (1,5m/1m)-(1m/0,5m)-(kipping 1/0,5m), BOR 20/12kg; 12/8kg; RR (1/0.5m) or BOR
Beg3 – RR (1m/0,5m)-(0,5/0m)-(kipping 0,5/0m), BOR 15/8kg; 8/5kg; RR (0.5/0m) or BOR
Rx – (BB) 100/65lb; (DB/KB/BP) 55/35lb
Int1 – Same Rx
Int2 – Same, 90/55lb; 50/35lb
Int3 – Same, 75/45lb; 45/25lb
Beg1 – Same but w P/G, 65/35lb; 35/25lb
Beg2 – RR (1,5m/1m)-(1m/0,5m)-(kipping 1/0,5m), 45/25lb; 25/20lb
Beg3 – RR (1m/0,5m)-(0,5/0m)-(kipping 0,5/0m), 35/20lb; 15/10lb
2) Complete 3 Rnds of the following:
20 BB Facing Burpees
TC – 15 min
Score = Time/TC plus 1 sec/rep missed
CFA LITE Options:
Int1/2/3 – same
Beg1 – Run 550m, 17 BBF Bps
Beg2 – Run 500m, 15 BBF Bps (SO)
Beg3 – Run 450m, 13 BBF Bps (SO)
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