Featured Image – Repost from @youversion – John 3:16 

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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 – 160422 

 

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  

 

Reminder – NO CLASSES THIS WEEKEND…PLEASE CHECK THE WHATS APP GROUPS FOR OPEN BOX TIMES!! We resume classes – Tues 19 April at 5:30 am.

If any Home-Based Members do not have our Home-Based Video explanations, please contact Coach Dave to get them!

 

Foam Roll/Trigger/Warm-up/Mobilise/Activate

 

Enjoy your Easter Saterday with family and friends! Get outdoors, be active and have fun!

 

1) Complete 3 Rnds of the following FT:
50 Pull-ups (HB SUB 25 Burpees)
50 Push-ups
50 Sit-ups
50 Jumping Alternate Lunges

 

Score = Time
*if you cannot find anything like a stair/rafter/rings in a tree/tree branch to do pull-ups on, then SUB these with 50 Burpees

 

CFA LITE Options:
Int1 – same
Int2 – 45 PU
Int3 – 40 PU
Beg1 – PU (P/G); 40 Push-U / 30 Push-U or 40 Push-U (kns up, ts dwn); Step Lunges
Beg2 – RR (1/0.5m); 50 Push-U (kns up, ts dwn)/ 50 Push-U (kns); 40 SUp; 40 Static Lunges
Beg3 – RR (0.5/0m); 50/40 Push-U (kns); 40 Crunchies; 50 Airsquats

Substitutions:
Shoulder –
PU – Rev Grip PU (60%) or BOR/RR or Bps – str arm
Push-up – plus push-ups(3 for 1)
Sit-ups (inv arm on belly)
J-Lunges – Fine

Back –
PU – Fine (watch jump-up/drop-off) or Rev Grip PU (60%) or RR
Push-up – Fine
Sit-ups – Front Bridge (100 sec)
J-Lunges – Airsquats

Knee –
PU – Fine (watch jump-up/drop-off)
Push-up – Fine
Sit-ups – Fine
J-Lunges – Fine or Static Lunges or Airsquats

 

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 CLICK HERE for all the info OR alternatively 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