Featured Image – Matt Fraser leading the pack from start to finish on the Ranch Loop Trail run at the 2020 Reebok CrossFit Games Finals over the weekend! (Image 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 – 261020

 

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

 

2020 Reebok CrossFit Games – Ranch Loop https://games.crossfit.com/workouts/games/2020

 

Ranch Loop – Trail Run 6km – FT

(This is a tough trail run over tough terrain!)

 

TC for actual Trail run – 1 hour 20

TC for class (Urban Run) – 40 min

 

Score = Time/TC plus 1 sec/rep missed

*Workout of the Day 201023 / 200922

 

CFA LITE Options:

Rx – 6km

Int1/2/3/Beg1 – 5km

Beg2 – 4 km

Beg3 – 3 km

 

then…

 

2) Complete the following Holds, partitioning as you please until you accumulate the hold totals:

L-sit 2 min

Freestanding HS-Hold 2 min

 

TC – 8 min

 

Score = Total Time/1 sec/rep missed

 

Equipment Options:

2 Chairs/Boxes

 

CFA LITE Options:

Int1 – FS HS Hold 60s, Weak L-sit

Int2 – FS HS Hold 30s, Weak L-sit

Int3 – HS Hold (wall), 1 Leg L-sit

Beg1 – Reverse Wall Walk Hold, T-sit, HS Hold (Rev WW hold)

Beg2 – P-Hold (61cm), T-sit (1 Ft dwn)

TC/Beg3 – P-Hold (flr), F-Bridge

 

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