Featured Image – JP working on his Snatch!

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 – 300821 

 

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) AMRAP the following for 35 min:

1000m Row or 100 SHP (20kg/12kg)

1000m Run

100 Box Step-ups (Body Weight 61cm/51cm)

10 Wall Walks

 

Score = Total Reps

10m = 1 Rep

 

CFA LITE Options:

Row sub – SDHP 10m = 1 Rep / SDHP (20/12kg)

Int1 – 80 DU; 8 WW

Int2 – 70 DU; 7 WW

Int3 – 60 DU; 6 WW

Beg1 – 16/10kg; 100 SU; 6 Half WW; 80 BSUp

Beg2 – 12/8kg; 90 SU; 6 Scaled WW (1 step); 70 BSUp (51cm)

Beg3 – 8/5kg; 80 SU; 6 Worm Walks; 60 BSUp (41cm)

 

USA Equivalents – CFA LITE Options:

Row sub – SDHP 10m = 1 Rep / SDHP (20/12kg)

Int1 – 80 DU; 8 WW

Int2 – 70 DU; 7 WW

Int3 – 60 DU; 6 WW

Beg1 – 35/22lb; 100 SU; 6 Half WW; 80 BSUp

Beg2 – 26/17lb; 90 SU; 6 Scaled WW (1 step); 70 BSUp (51cm)

Beg3 – 17/11lb; 80 SU; 6 Worm Walks; 60 BSUp (41cm)

 

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