Featured Image – Mike’s sons getting ready to WOD at home!!!! …3, 2, 1 Go Boys!!!! 

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 – 160721 

 

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 the following FT:

1609m (1 Mile) Burden Run (25kg/15kg), but EMOM starting at 0 min, complete 10 KB/DB Swings (25kg/15kg)

into…

1609m (1 Mile) Run

 

TC – 35 min

 

Score = Time/TC plus 1 sec/rep missed

 

Equipment Options:

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

Round KB to closest Values or use BackP

 

CFA LITE Options:

DB/KB/Light BB/Sandbag

RX uses 25/15kg

Int1 – Same RX but 9 KBS/DBS

Int2 – 22.5/15kg

Int3 – 20/12kg

Beg1 – 15/10kg

Beg2 – 10/7.5kg; B-Run 1km; Run 1km

Beg3 – 7.5/5kg; B-Run 800m; Run 800m

 

USA Equivalents – CFA LITE Options:

Snatch – DB/KB/Light BB/Sandbag

Home Based – RX uses 55/35lb

Int1 – Same RX but 9 KBS/DBS

Int2 – 50/35lb

Int3 – 45/25lb

Beg1 – 35/20lb

Beg2 – 20/15lb; B-Run 1km; Run 1km

Beg3 – 15/10lb; B-Run 800m; Run 800m

 

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