Featured Video – Catch the latest CrossFit Games info in their new weekly show – GAMES CENTRAL 02.09: THE GOAT IS GONE (Video Courtesy of CrossFit, Inc.) 

 

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 – 180221

 

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

 

Foam Roll/Trigger/Warm-up/Mobilise/Activate

 

1) Practice –

a) SU/DU

b) Kipping T2B

 

then…

 

2) Reebok CrossFit Games – Open Workout 20.2

https://games.crossfit.com/workouts/open/2020/2

 

WORKOUT 20.2

 

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

 

♀ 35-lb. (15kg) dumbbells

♂ 50-lb. (22.5kg) dumbbells

 

Score = Total Reps

 

Rx’d (Ages 16-54) (Rx, Int1,2,3)

♀ 35-lb. DBs

♂ 50-lb. DBs

 

Scaled (Ages 16-54) (Beg1 but HLR)

♀ 20-lb./ ♂ 35-lb. DBs, HKR, SU

 

Teenagers 14-15

♀ 20-lb./s♂ 35-lb. DBs

 

Scaled Teenagers 14-15

♀ 15-lb./♂ 20-lb. DBs, HKR, SU

 

55+

♀ 20-lb. DBs♂ 35-lb. DBs

 

Scaled Masters 55+ (Beg2- or HKR)

♀ 15-lb./♂ 20-lb. DBs, sit-ups, SU

 

NB Min – acceptable weights in kilograms are 22.5 kg (50 lb.), 15 kg (35 lb.), 10 kg (20 lb.), and 7.5 kg (15 lb.)

 

EXTRAS WOD

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