Featured Image – Hes from our SPRING Transformation Challenge on those FUN Burpee Vault Overs!!!!! Go Hes!!
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 – 121020
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) Drills:
a) KB Swing
b) Pull-ups/Ring Rows
then…
2) T/Challenge and Gains Challenge – Test 1 SUMMER TC and RE-TEST SPRING TC
The Rx and Int Members not needing to re-test will be doing Pyramid Double Helen below…
Complete the Benchmark Helen – 3 Rounds For Time of:
400 meter Run
21 Kettlebell Swings (24kg/16kg)
12 Pull-Ups
TC – 17 min
Score = Time/TC plus 1 sec/rep missed
CFA LITE Options:
S-PU Sub BOR – 24 reps 24/16kg (KBS and BOR same implement)
Int1/2 – same Rx
Int3 – 20/12kg, 8 PU
Beg1 – 16/10kg, PU (P/G)
Beg2 – 12/8kg, RR (1/0.5m)
TC/Beg3 – 300m Run, 8/5kg, RR (0.5/0m)
USA Equivalents – CFA LITE Options:
PU Sub BOR – 24 reps 52/35lb (KBS and BOR same implement)
Int1/2 – same Rx
Int3 – 44/26lb, 8 PU
Beg1 – 35/22lb, PU (P/G)
Beg2 – 26/17lb; RR (40/20 inches)
Beg3 – 300m Run, 17/11lb; RR (20/0 inches)
OR for The Rx and Int Members not needing to re-test will be doing Pyramid Double Helen below…
2010 Reebok CrossFit Games – https://games.crossfit.com/workouts/games/2010
Pyramid Double Helen
For time:
Run 1,200 meters
63 kettlebell swings (24kg/16kg))
36 pull-ups
Run 800 meters
42 kettlebell swings (24kg/16kg))
24 pull-ups
Run 400 meters
21 kettlebell swings (24kg/16kg))
12 pull-ups
CFA/AFL TC – 30 min (CFG TC 22 min)
Score = Time/TC plus 1 sec/rep missed
CFA LITE Options:
S-PU Sub BOR – Double Reps 24/16kg (KBS and BOR same implement)
Int1/2 – same Rx
Int3 – 20/12kg, 8 PU
Beg1 – 16/10kg, PU (P/G)
Beg2 – 12/8kg, RR (1/0.5m)
Beg3 – 800-600-400m Run, 8/5kg, RR (0.5/0m)
USA Equivalents – CFA LITE Options:
PU Sub BOR – Double Reps 52/35lb (KBS and BOR same implement)
Int1/2 – same Rx
Int3 – 44/26lb, 8 PU
Beg1 – 35/22lb, PU (P/G)
Beg2 – 26/17lb; RR (40/20 inches)
Beg3 – 800-600-400m Run, 17/11lb; RR (20/0 inches)
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
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