Featured Image – Bevan “The Rooster” jumping in on our tough Memorial WOD “Andy – Farmer Grandpa”… here he is on the tough Sandbag Step-up movement!

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 – 260821 

 

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) CFA Benchmark Test – Wall Walks – AMRAP 10 min

 

Score = Total Reps

 

CFA LITE OPTIONS:

Int1/2/3 – WW

Beg1 – Half WW

Beg2 – Scaled (1 step) WW

Beg3 – Worm Walk

 

then…

 

2) AMRAP 15 min:

5 Strict Pull-ups

10 Airsquats

5 Push-ups

10 Jumping Alt. Lunges

 

Score = Total Reps

 

CFA LITE Options:

Beg1 – S-PU (P/G), PU (Ts/3 Ts or 5 Kns up/Ts dwn), Step Lunges

Beg2 – S-RR (1/0.5m), Push-U/PU(kns), Step Lunges

Beg3 – S-RR (0.5/0m), PU (kns), Static Lunges

 

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