Featured Image – Our SUMMER TRANSFORMATION CHALLENGE starts 1 February 2021! If you are interested in more info…please watch our Video and Complete the contact form by clicking on the heading “Transformation Challenge” below! 

Transformation Challenge

 

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 – 210121

 

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) Practice Handstand Walking

 

Score = For Quality

 

CFA LITE Options:

Coaches to decide – Walking short distances to a wall; Wall/Box Walks etc

 

then…

 

2) Tabata the following for Max Reps:

 

a) HS Walk (m)

 

Rest 2 min

 

b) Box Jump Overs (61cm/51cm) or Broad Jump (1.24m/1m)

 

Rest 2 min

 

c) Strict Dips

 

Rest 2 min

 

d) Inverted Burpees (Burpee Handstand)

 

Rest 2 min

 

e) Jumping Alternate Lunges

 

 

Score = Total Reps

 

 

CFA LITE Options:

Int1/2 – Same

Int3 – HS or WW (1 WW = 3 m)

Beg1 – WW (half) (1 WW = 1.5m); BSO (61/51cm); SD Jump up lower dwn or RD (B/P)

Beg2 – BW (str); BSO (51cm); Seated Par/Bench Dips (leg str), Bp Step onto Box (piked); Step Lunges

Beg3 – BW (bnt); BSO (41cm); Seated Par/Bench Dips (leg bnt), Bp Walk to Piked Pos; Static Lunges

 

 

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