Featured Image – 2020 reebok CrossFit Games event – Bike Repeater! (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 – 291020

 

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

 

REMINDER – FOR CLASS YOU MUST ALL BRING A TOWEL TO DO TOWEL PULL-UPS/RING ROWS FOR TODAY’S WORKOUT!

 

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

 

1) Front Squat 2 – E2ndMon2ndM for 12 min (6 Rnds) (>85% 1RM)

 

Score = Load

Aim to beat last weeks loading!

 

CFA Home Based:

Front Squat RM – E2ndMon2ndM for 5 Rnds (10 min) (Max Total Load for Day)

 

Score = Sum of Load x Reps

 

CFA LITE OPTIONS:

Keep loading to a level at which great form can be maintained!

TC Group/or if you have not been squatting much, keep the weight light

 

then…

 

2) 2020 Reebok CrossFit Games – Bike Repeater – https://games.crossfit.com/workouts/games/2020

 

10 Rounds FT:

440-meter bike sprint

1 legless rope climb (15 ft. – 4.57m)

 

CFA LITE Options:

NB for COVID-19 Health protocols – Rope Climb Subbed with Towell PU or Towell RR

NB – Towell looped over pull-up bar (leg mvt/kipping allowed)

Bike SUB – Run 200m

Int1 – same (6 Towell PU)

Int2 – 5 Towell PU

Int3 – 4 Towell PU

Beg1 – 6 Jump Towell PU

Beg2 – 6 Towell Ring Rows (1/0.5m)

TC/Beg3 – 6 Towell Ring Rows (0.5/0m)

 

USA Equivalents – CFA LITE Options:

NB for COVID-19 Health protocols – Rope Climb Subbed with Towel PU or Towel RR

NB – Towel looped over pull-up bar (leg mvt/kipping allowed)

Bike SUB – Run 200m

Int1 – same (6 Towell PU)

Int2 – 5 Towell PU

Int3 – 4 Towell PU

Beg1 – 6 Jump Towell PU

Beg2 – 6 Towell Ring Rows (4Ft11″/3Ft3″)

TC/Beg3 – 6 Towell Ring Rows (3Ft3″/1Ft7″)

 

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