Featured Image – The Individual’s Quarter Finals of the CrossFit Games, take place this coming weekend! The top 10% from each continent fight it out to qualify for the Semi-finals of their respective continents!!

 

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 – 060421

 

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) Front Squat 5-5-5-5-5 (70% 1RM)

 

Score = Load

 

then…

 

2) AGOQ 2019 – WORKOUT 4 https://games.crossfit.com/workouts/onlinequalifiers/2019/4

 

Complete as many rounds as possible in 8 minutes of:

45 thrusters (43kg/29kg)

45 toes-to-bars

45 cleans (43kg/29kg)

45 chest-to-bar pull-ups

 

Score = Total Reps

 

Ages 16-17 and 35-54:

43kg/29kg (95/65lb)

 

Ages 14-15:

34/25kg (75/55lb)

 

Ages 55+:

34/25kg (75/55lb) and Pull-ups (Chin)

 

NB Clean is any clean

 

CFA LITE Options:

Int1/2/3 – Same

Beg1 – 35kg/22kg, HLR, PU (P/G)

Beg2 – 20kg/12kg, HKR, RR (50/25cm)

 

CFA LITE Options – USA Equivalents:

Int1/2/3 – Same

Beg1 – 75/50lb, HLR, PU (P/G)

Beg2 – 45/25lb, HKR, RR (50/25cm)

 

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