Featured Video – To all the Girls out there, you are Powerful, Beautiful, Brilliant, and Brave—Tia-Clair Toomey-Orr (Featured 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 – 270421
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)
a) Front Squat 3-3-3-3-3 (80% 1RM)
Score = Load
NB – If you missed last week do on 5×5 (75% 1RM)
CFA LITE Options:
Beginners – Keep loading so that great form is maintained
b) Practice DU
Score = For Quality
then…
2) CrossFit Games AGOQ 2020 EVENT 1
AMRAP 6:
8 Thrusters (52kg/38kg)
50 DU
Score = Total Reps
VARIATIONS:
Ages 16-17 and 35-54: 85 lb. 115 lb.
Ages 14-15 and 55 : 65 lb. 95 lb.
Weights in kg: 52kg(115 lb.), 43kg(95 lb.), 38kg(85lb.), and 29kg(65lb.). ;
CFA LITE Options:
Int1 – 45/31kg, 45 DU
Int2 – 43/29kg, 40 DU
Int3 – 40/27kg, 30 DU
Beg1 – 35/25kg, 50 SU
Beg2 – 28/18kg, 50 SU
Beg3 – 20/12kg, 40 SU
https://games.crossfit.com/workouts/onlinequalifiers/2020/1
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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