Featured Video – Week 10 of our Committed Club Lockdown Draw! A big thank you to Reebok South Africa for the Reebok Crew socks, and Urban Espress Coffee Company for their valuable contribution!

 

If you would like more info on our HOME-BASED WORKOUTS during Lockdown please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#Lockdown #Covid_19 #Corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @urban.espress #UrbanEspressCoffeeCo @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth

Congratulations to our Committed Club Lucky Draw winners:
1) Reebok CrossFit Crew Socks (@reeboksouthafrica) – Rachel Williams
2) Urban Espress Coffee Shop (@urbanespresscoffeeco) – Ashlynne Abrahams

 

ONLINE WHITEBOARD/COACHING – 30620

 

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

 

We will be doing the Dubai’s Online Challenge 2020 Workout today!

 

1) DCC2020 Online Challenge – Workout 3 (HSPU/ DB Hang Snatch/ DU)

https://competitioncorner.net/events/3954/tab/workouts?f=individual&d=21802&w=19605

 

12 Rounds FT of:

5 HSPU (Strict M/Kipping F)

10 DB Hang Snatch

30 DU

 

Men: 50lbs (22.5kg) / Women: 35lbs (15kg)

 

TC – 15 min

 

Score = Time/TC plus 1 sec/rep missed

 

Workout Instructions & Movement Standards:

Strict HSPU for all male categories

36-inch (91.44cm) wide, and 24 inch (60.96cm) deep box must be market on the floor for HSPU.

Hands must remain inside the box.

If the head, and hands are on different surfaces, the surface must be leveled.

 

Single arm db snatch every round

Every db snatch starts from the hang.

 

Weight: Men: 50LB / Women 35LB

The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 22.5 kg (50 lb.), 15 kg (35 lb.)

 

Scoring:

If you do not finish within the allotted 15 minutes, enter completed repetitions. For CrossFit Algoa – add 1 sec for each rep missed and add to 15 min!

 

Video Submission:

Be sure to show the height of your box before starting the workout.

A video is required at the point of submission. Please plan ahead and give yourself ample time to upload before the deadline. Video recording tips on their site at the above link!

 

CFA LITE Options:

Round KB loading to closest values

HSPU – Strict M/Kipping Women (Int1-3)

Int1 – 3/3 HSPU; same

Int2 – HSPU (1/2 abm); 25 DU;

Int3 – HSPU (2/3 abm); 20 DU;

Beg1 – PPU (61/51cm); 15/10kg; SU

Beg2 – PPU (51cm/flr); 12/8kg; SU

Beg3 – PPU (flr/Kns); 8/5kg; SU

 

Equipment Options:

For the Competition – DB

If you are not entering – Any load (DB/BB/Back Pack/Water Container)

Box/other object to BJ/step-up on

 

then…

 

2) AMRAP – Freestanding Handstand Hold for 7 min

 

Score = Total Hold Time Freestanding

NB – This is not against a wall!

NB – You are allowed to move your hands!

NB – If completing RX, ensure you have a free open area that is safe (no objects you can fall into)

 

LITE Options:

Int1 – HS (at wall but time counts when NOT in contact w wall)

Int2/3 – HS (at wall, time counts when in contact w wall)

Beg1 – HS (Rev Wall Walk Hold, in contact w wall)

Beg2 – P-Hold (61cm/51cm)

Beg3 – P-Hold (flr)

 

Equipment Options:

Wall/Chair/Box

 

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our competitors program!

 

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@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