Featured Image – A typical CrossFit Algoa Class BUT here during the Christmas Season … Typically you will find like-minded individuals, all working hard but smart to improve their health, fitness and performance!!!! We are proud of all of our members for pushing through this tough year, and continuing to work hard to make yourselves better human beings!!!!!

Here’s to a tough year past… and praying for our Lord’s blessing in 2021!!

 

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 – 311220

 

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 5 Rnds of the following for Max Reps:

 

AMRAP 5 min:

Burden Run 200 m (25kg/15kg)

AMRAP Burpee GTOH (25kg/15kg)

Rest 90 sec

 

Score = Total Reps

(3 x 60 plus Bp GTOH Reps)

10 m = 1 Rep

 

Burden Object – fill a Back Pack/Ruck Sack or use a stone

If no object – Run 400m and AMRAP burpees

 

CFA LITE Options:

Int1 – 22.5/15kg

Int2 – 22.5/15kg

Int3 – 20/12kg

Beg1 – 15/10kg

Beg2 – Run 150m, 12/8kg

Beg3 – Run 150m, 8/5kg

 

CFA LITE Options – USA Equivalents:

DB – 55/35lb

Int1 – 50/35lb

Int2 – 50/35lb

Int3 – 45/25lb

Beg1 – 35/20lb

Beg2 – Run 150m, 20/25lb

Beg3 – Run 150m, 15/10lb

 

Then…

 

2) L-sit – Complete 3 min of holding FT, but every time you break complete 7 Burpees

 

TC – 12 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

Int1 – 6 Bps

Int2 – weak L-sit, 6 Bps

Int3 – 1 legged L-sit, 5 Bps

Beg1 – T-sit, 5 Bps

Beg2 – T-sit (1 ft down), 5 Bps

Beg3/TC – F/Bridge, 4 Bps

NB – use 2 chairs or a bench for your hands in the L-sit/Tuck-sit

 

USA Equivalents – LITE Options:

Int1 – 87 yds HSW, 18 JL

Int2 – 66 yds HSW, 16 JL

Int3 – 55 yds HSW or 33 WW, 14 JL

Beg1 – 33 1/2 WW, 12 JL

Beg2 – 109 yds BW (Str), 10 Lunges

Beg3/TC – 109 yds BW (Bnt), 8 Lunges

(NB – 1 WW = 3 meters i.e. 3 sec per 1 WW missed)

 

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