Featured Video – Who Is Fitter, Mathew Fraser or Tia-Clair Toomey? (Video courtesy of CrossFit, Inc.) 

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 – 201020

 

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

 

NB T/Challenge Members who missed Test 1/2/3 must please complete today!

 

1) Practice:

– TGU

 

Score = For Quality

 

then…

 

2) Turkish Get-ups 2 – EMOM for 10 min (Climb to Max Day)

 

Score = Load

NB – 1x Non-Dominant side, 1x Dominant side

 

CFA LITE Options:

Use a load that you can move with good form!

Beg3 – 4 TGU Sit-ups (min 1), then 4 Static assisted Lunges (min 2)

 

then…

 

2) CrossFit WOD (201003 / 200324)

 

Five (5) 2-minute rounds of:

20 dumbbell box step-ups (22.5kgx2/15kgx2 on 51cm/41cm)

Max reps of dumbbell push presses

Rest 2 minutes between rounds

 

Score = Total Reps

 

NOTE:

For CFA Class – use closest KB to the DB (i.e. 1xKB, 1 x DB)

 

CFA LITE Options:

Home-basxed – any load (BB/KB/DB/BP)

Int1/2 – same

Int3 – 20×2/12x2kg; 51/41cm

Beg1 – 15×2/10kgx2; 51/41cm

Beg2 – 1x Implement 12/8kg; 51/41cm

Beg3 – 1x Implement 8/5kg; 41/30cm

 

CFA LITE Options:

RX – W: 35-lb. DBs and 16-in. box  ; M: 50-lb. DBs and 20-in. box

Home-Based – any load (BB/KB/DB/BP)

Int1/2 – same

Int3 – 45lbx2/25lbx2; 51/41cm

Beg1 – 35lbx2/20lbx2; 51/41cm

Beg2 – 1x Implement 25lbx1/15lbx1; 51/41cm

Beg3 – 1x Implement 15lbx1/10x1lb; 41/30cm

 

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