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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 firstname.lastname@example.org / 0845086893 (Kids) / 0784517637 (adults).
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ONLINE WHITEBOARD/COACHING – 171020
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)
RX, LITE and HOME WOD
a) NB T/Challenge Members who missed Test 1/2/3 must please complete today!
b) Complete the following FT:
1 Mile Run (1609m)
50 DB Snatch (25kg/15kg)
50 Strict HSPU
50 GHD Sit-ups
50 m Handstand Walk
1/2 Mile Run (804.5m)
TC – 25 min
Score = Time/TC plus 1 sec/rep missed
CFA LITE Options:
Int1 – 22.5/15kg; 40 S/HSPU; 35 GHD SU or W-SU; 45m HSW
Int2 – 20/15kg; 1/2 Abm; W-SU; 40m HSW
Int3 – 16/12kg; 2/3 Abm; W-SU; 35m HSW or 12 WW
Beg1 – 15/10kg; PPU (61cm/flr); W-SU; 12 half WW
Beg2 – Run 1200m-600m; 12/8kg; PPU (Flr/Kns); Sit-up; BW (Bnt)
TC/Beg3 – 40 Reps, Run 1000m-500m; 8/5kg; 50/40 PPU (Kns); Sit-up; BW (str)
USA Equivalents – CFA LITE Options:
Int1 – 50/35lb; 40 S/HSPU; 35 GHD SU or W-SU; 45m HSW
Int2 – 50/35lb; 1/2 Abm; W-SU; 40m HSW
Int3 – 45/25lb; 2/3 Abm; W-SU; 35m HSW or 12 WW
Beg1 – 35/25lb; PPU (61cm/flr); W-SU; 12 half WW
Beg2 – Run 1200m-600m; 25/20lb; PPU (Flr/Kns); Sit-up; BW (Bnt)
Beg3 – Run 1000m-500m; 15/10lb; 50/40 PPU (Kns); Sit-up; BW (str)
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 email@example.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 6th 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