Featured Image – Paul having some fun at our FUN FUNDRAISER to get Dave to the CrossFit Games Semi-Finals, FiCT 2021. Thank you to all our members, coaches, athletes and sponsors for your support in making the FUN Fundraiser a success!!!!!! 

 

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 – 310521

 

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!

behaviour

 

RX’ED, LITE and HOME WODS

 

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

 

1) Complete the following FT:

1 km Run

into…

3 Rnds of:

30 KB Swings (24kg/16kg)

40 Push-ups

50 Jumping Airsquats

then…

1 km Run

 

TC = 35 min

 

Score = Time/TC plus 1 sec/rep missed

 

Rnd DB to closest Values

 

CFA LITE Options:

Int1 – 24/16kg

Int2 – 20/16kg

Int3 – 20/12kg

Beg1 – 16/10kg; PU (Ts)/30 (ts)

Beg2 – Run 800m e; 12/8kg; 30 PU (Ts)/40 PU (Kns); 40 Airsquat

Beg3 – Run/W 600m e; 8/5kg; 40 PU (Kns)/30 PU (Kns); 30 Airsquat

 

CFA LITE Options – USA Equivalents:

Int1 – 55/35lb

Int2 – 45/35kg

Int3 – 45/25lb

Beg1 – 35/20lb; PU (Ts)/30 (ts)

Beg2 – Run 800m e; 25/15lb; 30 PU (Ts)/40 PU (Kns); 40 Airsquat

Beg3 – Run/W 600m e; `5/`0lb; 40 PU (Kns)/30 PU (Kns); 30 Airsquat

 

Equipment Options:

Any load (BB/KB/Back Pack/Water Container)

 

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