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If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP OPTONS & PRICING!

Alternatively call us on: 0845086893 (Kids) / 0784517637 (adults).

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ONLINE WHITEBOARD/COACHING – 200821 

 

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) Snatch Deadlift, Hang Squat Snatch, Squat Snatch – E90sOn90s for 12 min (8 Rnds) (Max Day)

 

Score = Load

 

Home-Based – Snatch Deadlift 3-5, Hang Squat Snatch 3-5, Squat Snatch 3-5 – E3rdMon3rdM for 12 min (4 Rnds)

 

1kg = 1 Rep

Score = Sum of Total Loading (Sum of Reps x Load for all 4 Rnds)

*3-5 Reps – you choose (alternate sides for each Rnd; 1st Rnd Non-Dominant then next Dominant)

Use DB/KB/Back Pack/Light BB

 

CFA LITE OPTIONS:

Keep loading so that great form can be maintained!

 

then…

 

2) Complete 6 Rnds of the following (17 min) for TOTAL MAX REPS:

AMRAP 2:

400m Run

AMRAP DU

Rest 1 min

 

Score = Total Reps (40 plus DU for each Rnd)

 

CFA LITE Options:

Beg1 – Run 300m; SU

Beg2 – Run 250m; SU

Beg3 – Run 200m; SU

 

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