Featured Image – Emile practicing his accuracy on “hoop pin drops” as he plunges into the New Year! 

 

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 – 020121

 

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

 

We last completed this Benchmark on 14 November, 23 March 20 and 15 May 20…

 

1) The benchmark “Angie” – Complete the following FT:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

 

TC = 20 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

Home-Based Angie – If no Pull-up bar sub with Towell PU/Jumping PU OR 50 Burpees (save under Home-Based Angie on Itensity)

Int1/2/3 – same or 100 Towell PU or 50 Bps

Beg1 – PU (P/G) or Jumping PU or 45 Bps, 80/60 Push-U (ts)

Beg2 – 80 RR (1/0.5m) or 80 Jump PU or 40 Bps, 80 Push-U (kns)

Beg3 – 60 RR (0.5/0m) or 60 Jump PU or 30 Bps, 60 Push-U (kns)

 

For our AFL Athletes – Super “Angie”…

 

1) The CFA/AFL benchmark “Super Angie” – Complete the following FT in a weight vest (10kg/7.5kg):

100 C2B Pull-ups

100 Push-ups

100 GHD Sit-ups

100 Pistol Squats

 

TC = 30 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

PS – if you have not been doing Weighted GHD Sit-ups SCALE DOWN!

Level 2 (T2) – same but same but 70 Reps each

Level 3 (T1) – 100 Reps but NO WEIGHT VEST (70 GHD SU)

No scaling below this! Do normal Angie!

 

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