Featured Image – Going long on a Farmers Walk – tough, VERY TOUGH!!
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 – 150221
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
Foam Roll/Trigger/Warm-up/Mobilise/Activate
1) Practice Double-Unders
Score = Total Reps
then…
2) AMRAP the following for 40 min:
1000m Run
200 DU
30 Lateral Burpees (Over Rower or SDHP Impl)
1000m Row or 100 SDHP (20kg/12kg)
Rest 4 min
Score = Total Reps
CFA LITE Options:
Row sub – SDHP 10m = 1 Rep / SDHP (20/12kg)
Int1 – 170 DU
Int2 – 140 DU
Int3 – 110 DU
Beg1 – 16/10kg; 200 SU; Lat Bps SO
Beg2 – 12/8kg; 150 SU; Lat Bps SO
TC/Beg3 – 8/5kg; 120 SU; Lat Bps SO
USA Equivalents – CFA LITE Options:
Row sub – SDHP 10m = 1 Rep / SDHP (20/12kg)
Int1 – 170 DU
Int2 – 140 DU
Int3 – 110 DU
Beg1 – 35/22lb; 200 SU; Lat Bps SO
Beg2 – 26/17lb; 150 SU; Lat Bp SO
Beg3 – 17/11lb; 120 SU; Lat Bp SO
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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