Featured Video – Games Central Ep. 05.13: Top Athletes/Teams Headed to the Games! (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 – 190521

 

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) Complete a DOUBLE TABATA of Double-Unders

 

Score = Total Reps

 

I.e. Double Tabata – 16 x 20sec work; 10 sec rest

 

CFA LITE Options:

Keep loading so that great form can be maintained!

Beg1-3 – Single-Unders

 

then…

 

2) Complete the following FT:

1 Mile (1.609m) Burden Run (25kg/15kg)

200m HS Walk

 

TC – 20 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

Use KB/Db/Bumper

Home-B – same

Int1 – 22.5/15kg; 160m HSW

Int2 – 20/15kg; 130m HSW

Int3 – 20/12kg; 100m HSW or 33 Wall Walks

Beg1 – 15/10kg; 33 Half WW

Beg2 – 12/8kg; 200m BW (str)

Beg3 – 1.2 km 8/5kg; 160m BW (bnt)

 

CFA LITE Options – USA Equivalents:

RX – 55/35lb

Use KB/Db/Bumper

Home-B – same

Int1 – 50/35lb; 160m HSW

Int2 – 50/33lb; 130m HSW

Int3 – 45/25lb; 100m HSW or 33 Wall Walks

Beg1 – 35/20lb; 33 Half WW

Beg2 – 20/25lb; 200m BW (str)

Beg3 – 15/10lb; 160m BW (bnt)

 

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