Featured Video – Highlights video from the recent 2020 Reebok CrossFit Games (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 – 201120
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) AMRAP 10 min – Turkish Get-ups for Max Total Loading (Last Completed 21 April, 10 July 20)
Score = Total Loading (BW + Load x reps)
NB – keep reps equal btwn left and right!
CFA LITE Options:
Use a load that you can move with good form!
Beg3 – TGU Sit-up (min 1), then Static assisted Lunges (min 2)
then…
2) AMRAP the following for 10 min:
4 Turkish Get-ups (24kg/16kg)
10 Strict HSPU
10 Sit-ups
CFA LITE Options:
Rnd load to closest implement
RX sub – DB/KB/BP/Light BB – 24kg/16kg
Int1 – 22.5/15kg; HSPU/HSPU (1 Abm)
Int2 – 20/15kg; HSPU (1/2 Abm)
Int3 – 20/12kg; HSPU (2/3 Abm)
Beg1 – 16/10kg; PPU (61cm/Flr)
Beg2 – 10/8kg; PPU (Flr/Kns)
Beg3 – 7.5/5kg; PPU (Kns); Crunchies
CFA LITE Options – USA Equivalents
Rnd load to closest implement
RX sub – DB/KB/BP/Light BB – 52lb/35lb
Int1 – 50/35lb; HSPU/HSPU (1 Abm)
Int2 – 45/35lb; HSPU (1/2 Abm)
Int3 – 45/26lb; HSPU (2/3 Abm)
Beg1 – 35/20lb; PPU (61cm/Flr)
Beg2 – 20/15lb; PPU (Flr/Kns)
Beg3 – 15/10lb; PPU (Kns); Crunchies
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
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