Featured Image – Yolandi “NO REP” Van Tonder and Hanri (background) on some thrusters in a tough Met Con!

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 – 240821 

 

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

 

NB COACHES – please see equipment notes!

 

1) Practice the following for 15-20 min for Wed Memorial “Andy – Farmer Grandpa” WOD:

NB – practice with light loads!

NB – practice joining bumpers w Bands

– Sandbag Belly Carry Burden Run/Walk

– Sandbag on Shoulder x1, Farmers Walk x1

– DB Box Step-Ups

– Sandbag Step-ups (45kg/30kg)

– Sandbag Cleans (45kg/30kg)

 

Score = For Quality

 

then…

 

2) Complete the following for MAX REPS…

 

AMRAP 8 min:

20 Sit-ups

400 m Run

 

2 min Transition/rest

 

AMRAP 8 min:

20 Toes to Bar

100 DU

 

Score = Total Reps

NB – DB Snatch any but alternating

 

CFA LITE OPTIONS:

RX sub T2B – Lying Ft to Hands

Int1 – SU; 85 SU

Int2 – SU; 70 SU

Int3 – SU; 60 SU

Beg1 – 16 SU; HLR (or Lying F2H), 100 SU

Beg2 – 14 SU, 300m Run; HKR (or lying K2H), 90 SU

Beg3 – 14 Crunch, 300m Run; Sitting (K2C), 80 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