Featured Image – Our 2020 Endurade Online ECC runs from 2-12 December! Great LUCKY DRAW prizes for all! Get all the info at https://eastcapechamps.co.za/ Registration opens 27 November!
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 – 251120
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
Foam Roll/Trigger/Warm-up/Mobilise/Activate
1) Complete 3 Rnds (27 min) of the following for Max Reps:
Min 1-3: DB Box Step Over (32kg/24kg at 61cm/51cm)
Min 4-6: C2B Pull-ups
Min 7-9: Shuttle Run 2x50m (100m)
Score = Total Reps
10m = 1 Rep
CFA LITE Options:
Rnd to closest implement (Db vs KB)
Divide BOR reps by 1.5 for scoring
Int1 – DB BSO 30kg/20kg at 61cm/51cm
Int2 – Same I1
Int3 – DB BSO 25kg/16kg at 61cm/51cm, PU
Beg1 – DB BSO 22.5kg/15kg at 61cm/51cm, PU (P/G)
Beg2 – DB BSO 16kg/12kg at 51cm, RR (1/0.5m)
Beg3/TC – DB BSO 12/7.5kg at 41cm, RR (0.5/0m)
USA Equivalents – CFA LITE Options:
RX (70/52lb)
Rnd to closest implement (Db vs KB)
Divide BOR reps by 1.5 for scoring
Int1 – DB BSO 66/44lb at 24/20inch, C2B/BOR
Int2 – Same I1
Int3 – DB BSO 55/35lb at 24/20inch, PU/BOR
Beg1 – DB BSO 50/35lb at 24/20inch, PU (P/G)/BOR
Beg2 – DB BSO 35/26lb at 20inch, RR (4Ft11″/3Ft3″)/BOR
Beg3/TC – DB BSO 26/16lb at 16inch, RR (3Ft3″/1Ft7″)/BOR
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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