Featured Image – Meryl on on the super challenging movement of DB Squat Snatches at #CrossFitAlgoaSummerstrand!

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

 

ONLINE WHITEBOARD/COACHING – 211120

 

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

 

1) Complete 100 T2B FT, but starting at 0 min and EMOM complete 4 Burpee GTOH (plate 15kg/10kg)

 

TC – 10 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options: 

Equip – Any load (DB/BB plate/Back Pack/Water Container)

CFA sub RX – T2B (Lying feet to hands)

Int1 – 90 T2B

Int2 – 80 T2B

Int3 – 70 T2B

Beg1 – 100 HLR (or Lying F2H); 10/5kg

Beg2 – 80 HKR (or Lying K2H); 3 Bp-GTOH 5/2.5kg

Beg3 – 70 Sitting (k2C); 3 Bp-GTOH 5/2.5kg

 

USA Equivalents – CFA LITE Options:

Equip – Any load (DB/BB plate/Back Pack/Water Container)

CFA sub RX – T2B (Lying feet to hands)

Int1 – 90 T2B

Int2 – 80 T2B

Int3 – 70 T2B

Beg1 – 100 HLR (or Lying F2H); 25/10lb

Beg2 – 80 HKR (or Lying K2H); 10/5lb

Beg3 – 70 Sitting (k2C); 10/5lb

 

then…

 

2) Burden Run 2 mile (3.2km) (15kg/10kg Bumper) FT

 

NB – try find hills!

 

TC – 25 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options: 

10m = 1 Rep

Equip – Any load (DB/BB/Back Pack/Water Container)

RX/Int1/2/3 – same

Beg1 – 10/5kg

Beg2 – 2.6km; 5/2.5kg

Beg3 – 2km; 5/2.5kg

 

USA Equivalents – CFA Options:

10m = 1 Rep

Equip – Any load (DB/BB/Back Pack/Water Container)

RX/Int1/2/3 – same 35/25lb

Beg1 – 25/10lb

Beg2 – 2.6km; 10/5lb

Beg3 – 2km; 10/5lb

 

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 6th 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