Featured Image – Marco in his ORP (Optimal recovery Position) after completing the 2020 Reebok CrossFit Games Event “Nasty Nancy” on Friday!

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 – 280920

 

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, LITE and HOME WOD

 

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

 

1) AMRAP the following for 9 min:

10 Pistol Squats

10 m HS Walk

 

Score = Total Reps

HSW 10 m = 10 reps

 

CFA LITE Options:

Int1 – 6 Pistols; 9m HSW

Int2 – Ass. Pistols (band/hold object lightly); 8m HSW

Int3 – Pistols (hip crease just above horiz); 6m HSW or 2 WW

Beg1 – Lunges (alt.); 2 Half WW

Beg2 – Lunges (alt.); Bear Walk (Str)

Beg3 – Static Lunges; Bear Walk (Bnt)

 

then…

 

2) Complete 3 Rnds of the following FT:

25 T2B

20 Push-ups

15 Burpee Broad Jumps (1.24m/1m)

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

Rx – Box-J Sub Broad-J 1.24m/1m

T2B sub RX – Lying Feet 2 Hands

Int1 – 22 T2B/F2H

Int2 – 18 T2B/F2H; 18 PU

Int3 – 15 T2B/F2H; 16 PU

Beg1 – HLR (or Lying F2H); PU 15/10; Bp BJ (1/0.8m)

Beg2 – HKR (or Lying K2H); PU 10 (Ts)/18 (kns); Bp BJ (0.8/0.5m)

Beg3 – Sitting (K2C); PU 15/10 (kns); Bp Broad Step (0.6/0.4m)

 

USA Equivalents:

Rx – Box-J Sub Broad-J 48/40 inches

T2B sub RX – Lying Feet 2 Hands

Int1 – 22 T2B/F2H

Int2 – 18 T2B/F2H; 18 PU

Int3 – 15 T2B/F2H; 16 PU

Beg1 – HLR (or Lying F2H); PU 15/10; BP BJ (40/31 inches)

Beg2 – HKR (or Lying K2H); PU 10 (Ts)/18 (kns); BP BJ (31/20 inches)

Beg3 – Sitting (K2C); PU 15/10 (kns); BP Broad Step (24/15 inches)

 

Equipment Options:

BB/DB or other loaded implement (KB/Back Pack)

 

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