Featured Video – How to watch the 2020 Reebok CrossFit Games which starts today! For more info you can also visit: Games.Crossfit.com  ENJOY ALL THE FITNESS!!!!! (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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ONLINE WHITEBOARD/COACHING – 231020

 

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

 

1) CrossFit HQ WOD (201004 / 170116)

 

5 RFT of:

Run 800 meters

25 overhead squats (34kg/25kg)

25 sumo deadlift high pulls (34kg/25kg)

 

TC – 40 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

RX sub – DB/KB/BP/Light BB – 27 Reps on 25kg/15kg

Int1/2 – same

Int3 – 30/20kg; 20/12kg

Beg1 – 25/17kg; 15/10kg

Beg2 – 20/12kg; 12/8kg

Beg3 – 15/9kg; 8/5kg

 

CFA LITE Options – USA Equivalents:

RX BB – ♀ 55 lb. ♂ 75 lb.

RX sub – DB/KB/BP/Light BB – 27 Reps on 55/35lb

Int1/2 – same

Int3 – 65/45lb; 45/25lb

Beg1 – 55/35lb; 35/20lb

Beg2 – 4 Rnds – TC 30 min; 45/25lb; 20/25lb

Beg3 – 3 Rnds – TC 25 min; 35/20lb; 15/10lb

 

EXTRAS WOD

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