Featured Image – Jiminy hitting great positioning on a Hang Snatch as Hayley (left) and Leshae prepare for their next lift!
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 – 190121
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
1) AMRAP the following for 10 min:
Min 1 – Strict HSPU
Min 2 – DU
Score = Total Reps
CFA LITE Options:
Int1 – 1.5/3cm Riser
Int2 – Abm (1/2)
Int3 – Abm (2/3)
Beg1 – PPU (61cm/41cm); SU
Beg2 – PPU (flr/Kns); SU
Beg3 – PPU (Kns); SU
then…
2) Complete the following FT:
5 Rnds of…
200m Row
7 HSPU
Rest 2 min
5 Rnds of…
200m Row
10 Push-ups
TC – 19 min
Score = Time/TC plus 1 sec/rep missed
CFA LITE Options:
Row Sub – SDHP (20/12kg) 1 Rep = 10m
Int1 – 1.5/3cm Riser
Int2 – Abm (1/2)
Int3 – Abm (2/3)
Beg1 – SDHP 16/10kg; PPU (61cm/41cm); SU
Beg2 – SDHP 12/8kg; PPU (flr/Kns); SU
Beg3 – SDHP 8/5kg; PPU (Kns); SU
CFA LITE Options – USA Equivalents
Row Sub – SDHP (20/12kg) 1 Rep = 10m
Int1 – 1.5/3cm Riser
Int2 – Abm (1/2)
Int3 – Abm (2/3)
Beg1 – SDHP 16/10kg; PPU (61cm/41cm); SU
Beg2 – SDHP 12/8kg; PPU (flr/Kns); SU
Beg3 – SDHP 8/5kg; PPU (Kns); SU
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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