Featured Image – From left Josh, Joseph, Hannah and Jemima on Wall Balls during a CrossFit Algoa/AFL Training tweaked Benchmark … “Unbroken Karen”!!!!!

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 – 280421

 

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) Split Jerk 1 and Box Step Clockwise, Split Jerk 1 and Box Step Anti-clockwise – E2ndMon2ndM for 12 min (6 Rnds) (Up to 80% of 1RM)

 

Score = Max Load

 

CFA LITE Options:

Reduce load so that great form is maintained!

Beg2/3 – Push Press with Box Steps

 

then…

 

2) AMRAP the following for 20 min (4 Rnds):

Min 1 – Box Step Overs (Farmers Walk grip (25kgx2/15kgx2 at 61cm/51cm)

Min 2 – Wall Walk

Min 3 – DB Snatch (25kg/15kg)

Min 4 – Strict HSPU

Min 5 – Burpee Box Jump Over (61cm/51cm)

 

Score = Total Reps

 

CFA LITE Options:

Home-Based – RX – 25kgx2/15kgx2

H-B Sub C2B – 10 DB/KB/BB BOR (1 Impl)

Int1 – 22.5kgx2/15kgx2

Int2 – 22.5kgx2/15kgx2; 1/2 Abm

Int3 – 20kgx2/12kgx2; 2/3 Abm

Beg1 – 15kgx2/10kgx2; Half WW; PPU (61cm/51cm); B-BSO (61/51cm)

Beg2 – 12kgx2/8kgx2; Scaled WW (21.1 stds); PPU (51cm/Flr); B-BSO (51/41cm)

Beg3 – 8kgx2/5kgx2; Worm Walk; PPU (Flr/Kns); Bps

 

CFA LITE Options – USA Equivalents:

Home-Based – RX – 55lbx2/35lbx2

H-B Sub C2B – 10 DB/KB/BB BOR (1 Impl)

Int1 – 50lbx2/35lbx2

Int2 – 50lbx2/35lbx2; 1/2 Abm

Int3 – 45lbx2/25lbx2; 2/3 Abm

Beg1 – 35lbx2/20kgx2; Half WW; PPU (61cm/51cm); B-BSO (61/51cm)

Beg2 – 25lbx2/15kgx2; Scaled WW (21.1 stds); PPU (51cm/Flr); B-BSO (51/41cm)

Beg3 – 15lbx2/10lbx2; Worm Walk; PPU (Flr/Kns); Bps

 

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