Featured Image – Two of our CrossFit Algoa KIDS… Ella and Isabella on Step-ups!!

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 – 020921 

 

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) Push Press 3 – E2ndMon2ndM for 5 Rnds (10 min) (80% 1RM)

Score = Load

 

Home-based – Push Press RM – E3rdMon3rdM for 4 Rnds (12 min)

 

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

 

Use DB/KB/Back Pack/Light BB

 

CFA LITE OPTIONS:

Keep loading so that great form can be maintained!

 

then…

 

2) AMRAP 12:

10 Strict Pull-ups

5 Turkish Get-ups (32kg/16kg)

 

TC – 10 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA/AFL LITE Options:

Use any Implement (DB/KB/SB/BB)

RX – 32/24kg

T1 (Level 4) – 32/24kg

Int1 – 8 S-PU; 30/20kg

Int2 – 7 S-PU; 24/16kg

Int3 – 6 S-PU; 20/12kg

Beg1 – PU (P/G); 15/10kg

Beg2 – RR (1.5/1m); 10/7.5kg

Beg3 – RR (1/0,5m); 7.5/5kg

 

CFA/AFL LITE Options – USA Equivalents:

Use any Implement (DB/KB/SB/BB)

RX – 70/50lb

T1 (Level 4) – 70/52lb

Int1 – 8 S-PU; 65/45lb

Int2 – 7 S-PU; 50/35lb

Int3 – 6 S-PU; 45/25lb

Beg1 – PU (P/G); 35/20lb

Beg2 – RR (1.5/1m); 20/15lb

Beg3 – RR (1/0.5m); 15/10lb

 

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