Featured Image – Tara finishing her workout as James cheers her on in the background!!

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 – 021020

 

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

 

NOTE: Tabata – 20 s Work, 10 s Rest x 8 Rnds (4 min)

 

1) Tabata the following:

 

A) Double Unders

 

1 min Transition

 

B) 10 m Shuttle Run

 

1 min Transition

 

C) Rowing/SDHP (25kg/15kg)

 

1 min Transition

 

D) Lateral Facing Burpees

 

1 min Transition

 

E) Burpees GTOH (1x DB) (25kg/15kg)

 

Score = Total Reps

 

Equipment Options:

CFA Home training – BB/DB/KB/Back Pack

SDHP Load – same as for Bp GTOH load

 

CFA LITE Options:

Int1/2 – 22.5kg/15kg

Int3 – 20kg/15kg

Beg1 – SU, 15/10kg

Beg2 – SU, 12/8kg

Beg3 – SU, 8/5kg

 

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our competitors program!

 

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@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