Featured Image – Our Transformation Challenge Members started with their first training day yesterday!!!!   

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

 

ONLINE WHITEBOARD/COACHING – 061020

 

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

 

1)

a) Practice the following:

– Single-Unders/Double-Unders

– Handtand Walk/Wall Walk/Bear Walk

 

Score = For Quality

 

b) Complete 10 Rnds of the following FT:

30 DU

10 m Handtand Walk

 

TC = 10 min

 

Score = Time/TC plus 1 sec/rep missed

HSW 10 m = 10 reps

 

CFA LITE Options:

Int1 – 27 DU; 9m HSW

Int2 – 24 DU; 8m HSW

Int3 – 20 DU; 6m HSW or 2 WW

Beg1 – 30 SU; 2 Half WW

Beg2 – 25 SU; Bear Walk (Str)

Beg3/TC – 20 SU; Bear Walk (Bnt)

Untrained TC – 6 Rnds

 

then…

 

2) Complete 5 Rnds of the following FT:

25 Pull-ups

400 m Run

 

TC – 17 min

 

Score = Time/Tc plus 1 sec/rep missed

 

CFA LITE Options:

RX – BB 61/38kg or Single-arm BOR (DB/KB/B-Pack) or light BB 36 Reps on BOR

Int1 – 20 PU/36 BOR 45/30kg; 22.5/15kg

Int2 – 18 PU/36 BOR 40/25kg; 20/15kg

Int3 – 15 PU/26 BOR 35/20kg; 16/12kg

Beg1 – PU (P/G)/36 BOR 30/15kg; 16/10kg

Beg2 – RR (1,5/1m)/36 BOR 20/12kg; 12/8kg

Beg3 – RR (1/0,5m)/36 BOR 15/8kg; 8/5kg; Run 300

Untrained TC – 3 Rnds, B3 but 15 PU, TC 10 min

 

USA Equivalents – CFA LITE Options:

Row Sub SDHP Rx – 45/35LB KB/BB or closest KB

Rx – (BB) 135/85lb; Single-arm BOR (DB/KB/B-Pack) or light BB 36 Reps on BOR

Int1 – 20 PU/36 BOR 100/65lb; 50/35lb

Int2 – 18 PU/36 BOR 90/55lb; 50/35lb

Int3 – 15 PU/36 BOR 35/20kg; 75/45lb; 45/25lb

Beg1 – PU (P/G)/36 BOR 65/35lb; 35/25lb

Beg2 – RR (4Ft11″/3Ft3″)/36 BOR; 45/25lb; 25/20lb

Beg3 – RR (3Ft3″/1Ft7″)/36 BOR; 35/20lb; 15/10lb

 

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