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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 – 201121

 

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) Complete the following 40:20 Intervals of 40sec Work : 20 sec Rest for 4 Rnds each:

 

a) 5m Shuttle Run

 

Rest/Transition 2 min

 

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

 

Rest/Transition 2 min

 

c) Row or SDHP (20kg/12kg)

 

Rest/Transition 2 min

 

d) Burpee Pull-ups

 

Rest/Transition 2 min

 

e) Double Unders

 

Score = Total Reps

 

CFA LITE Options:

Row Sub SDHP Rx – 20/12kg KB

Rx – Box-J Sub Broad-J 1.24m/1m

Bp-PU Sub – Bp Plus 2 BOR w KB/DB is 1 Rep (20/12kg)

Int1/2/3 – same as RX

Beg1 – 16/10kg; Bp Jump PU / Brp,2 BOR; BSO (61/51cm) or BJ (1/0.8m); SU

Beg2 – 12/8kg; Bp RR (1/0.5m) / Brp, 2 BOR; BSO (51cm); BJ (0.8/0.5m); SU

Beg3 – 8/5kg; Bp RR (0.5/0m) / Brp, 2 BOR; BSO (41cm)/Broad Step (0.6m/0.4m); SU

 

CFA LITE Options – USA Equivalents:

Row Sub SDHP Rx – 45/26LB KB/DB

Rx – Box-J Sub Broad-J 48/40 inches

Bp-PU Sub – Bp Plus 2 BOR w KB/DB is 1 Rep (45/26lb)

Int1/2/3 – same as RX

Beg1 – 35/22lb; Bp Jump PU / Brp,2 BOR; BSO (24/20 inch) or BJ (40/31 inches); SU

Beg2 – 26/17lb; Bp RR (40/20 inches) / Brp, 2 BOR; BJ (31/20 inches); SU

Beg3 – 17/11lb; Bp RR (20/0 inches) / Brp, 2 BOR; BSO (15 inches)/Broad Step (24/15 inches); SU

 

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