Featured Video – Week 11 of our Committed Club Lockdown Draw! A big thank you to Reebok South Africa for the Reebok Crewsocks, and Cabal Coffee Roastery for their valuable contribution!

 

Congratulations to our Committed Club Lucky Draw winners:

1) Reebok CrossFit Crew Socks (@reeboksouthafrica) – Tim Benn

2) Cabal Coffee Roastery (#CabalCoffeeRoastery) – Aidan Battison

 

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 #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth

 

ONLINE WHITEBOARD/COACHING – 100620

 

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) Front Squat 5 x 5-10

 

Score = Total Load (Body Weight + External Load x Reps for all 5 sets)

 

NB – You choose your rep range based on the load you have. The score is Total Loading, including Body Weight (see below)!

 

Equipment:

BB/KB/DB/B-pack

 

CFA LITE Options:

Scale to loads that can be completed with great form!

 

then…

 

2) Complete 3 Rnds of the following FT

20m HS Walk

30 STOH (35/25kg or 25kg/15kg)

40 Jumping Alternate Lunges

 

TC – 17 min

 

Score = Time/TC plus 1 sec/rep missed

 

RX – (BB 35kg/25kg or Db/KB 25kg/15kg)

Rnd KB to closest Values

 

CFA LITE Options:

Int1 – 17m HSW; 35/25kg; 25/15kg

Int2 – 15m HSW; 30/20kg; 20/15kg

Int3 – 12m HSW or 4 WW; 25/17kg; 15/12kg; 35 J-L

Beg1 – 4 Half WW; 20/15kg; 15/10kg; 30 J-L

Beg2 – 20m BW (Str); 15/12kg; 12/8kg; 30 Lunges

Beg3 – 20m BW (Bnt); 12/8kg; 8/5kg; 20 Static-Lunges

 

Equipment Options:

Any load (BB/KB/Back Pack/Water Container)

 

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