Featured Image – Kent starting his set-up for a set of Power Snatches during a tough couplet of Snatches and Muscle-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: 0784517637 (adults & kids) or 0845086893 

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ONLINE WHITEBOARD/COACHING – 080921 

 

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) Run the following intervals:

1000m

Rest 2 min

800m

Rest 90 sec

600m

Rest 1 min

400m

 

TC – 20 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

Int1/2/3/Beg1 – same

Beg2/3 – 800-600-400-200

Beg3 – 600-400-200-100

 

then…

 

2) Complete 5 Rounds of the following FT:

5 Wall Walks

30 sec Peg Board Static Hold (or Longitudinal PU, feet on wall hold)

20 m HS Walk but Freestand HSPU every 5m (4 total)

 

TC – 15 min

 

Score = Time/TC plus 1 sec/rep missed

 

NB – PB Static Hold – hold position for cumulative time of 30 sec

If no Peg Board – do static hang with longitudinal grip and feet on wall!

 

CFA LITE OPTIONS:

Int1 – 4 WW; 18m HSW, 4 FS-HS (just off wall)

Int2 – 4 WW; 16m, 3 FS-HS (just off wall, 1/2 Abm)

Int3 – 3 WW; 14m, 3 FS-HS (just off wall, 2/3 Abm)

Beg1 – 4 Half WW, Banded Long PU Hold (P/G), 60 Weight Shift HS, plus 8 PPU (61/51cm)

Beg2 – 4 Scaled (1 step) WW, RR 90 deg arm Hang (1m/1.5m); 60 Opp Sh Taps plus 8 PPU (51cm/Flr)

Beg3 – 4 Worm Walk, RR 90 deg arm Hang (1m/1.5m); 40 Opp sh Taps, plus 8 PPU (Flr/Kns)

 

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