Featured Image – Anele working hard on the “Nasty Nancy” event from the 2020 CrossFit Games that we tested in class last week!
REMINDER – all those doing the SPRING Transformation Challenge in Newton Park… your kick-off meeting starts at 19:15 at Newton Park tonight!
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 – 300920
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’ED, LITE and HOME WODS
Foam Roll/Trigger/Warm-up/Mobilise/Activate
1) Complete the following FT:
Burden Run (25kg/15kg) 1 mile (1609m)
Rest 3 minutes
Run 1 mile (1609m)
TC – 25 min
Score = Time/TC plus 1 sec/rep missed
LITE Options:
10m = 1 Rep
Equip – Any load (DB/BB/Back Pack/Water Container)
Int1 – 20/15kg
Int2 – 20/15kg
Int3 – 16/12kg
Beg1 – 15/10kg
Beg2 – 12/8kg, 1 km (0.621 miles) each
Beg3 – 8/5kg, 1 km (0.621 miles) each
then…
2) Complete the following FT:
4 min L-sit
TC – 10 min
Score = Time/TC plus 1 sec/sec missed
Equipment Options:
2 Chairs/Boxes
CFA LITE Options:
Int1/2 – Weak L-sit
Int3 – 1 Leg L-sit
Beg1 – T-sit, HS Hold (Rev WW hold)
Beg2 – T-sit (1 Ft dwn), P-Hold (51cm)
Beg3 – F-Bridge, P-Hold (flr)
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
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