Featured Video – Lance, Rebecca and Jenne (part of the William’s Clan) of CrossFit Algoa Summerstrand, getting in their Home-based WOD!

If you would like more info on our TRAINING AT OUR FACILITIES (Newton Park or Summerstrand) or HOME-BASED WORKOUTS please contact us on the details to follow…  for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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ONLINE WHITEBOARD/COACHING – 090721 

 

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) Practice Handstand Walking/Wall Walks/Bear Walking

 

b) Practice Kipping HSPU/Piked Push-ups

 

Score = For Quality

 

CFA LITE Options:

Only move to the next level once you have achieved an 80% proficiency!

Only practice a Handstand or HS Walking if you can safely go upside down!

 

then…

 

2) AMRAP the following for 14 min:

50 m HS Walk

20 Strict HSPU

Every time you break complete 5 Target Burpees! (15.24cm/6inch above max reach height)

 

Score = Total Reps

1m = 1 Rep (1 WW = 3 Reps; Half WW = 1.5 Reps)

 

CrossFit Algoa LITE Options:

T2(level 3) – 45m HSW

T1(level 4) – 40m HSW

Int1 – 15 S-HSPU; 35m HSW

Int2 – 1/2 Abm; 30m HSW

Int3 – 1/2 Abm; 2/3 Abm; 25m HSW or 8WW

Beg1 – PPU (61cm/51cm); 8 Half WW

Beg2 – PPU (51cm/Flr); 8 Scaled WW (1 Step)

Beg3 – PPU (Flr/Kns); Bear Walk (str)

 

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