Featured Image – Our youngest CrossFit Algoa Kid, young Ella, effortlessly doing some Jerk Supports while Locked-Down at home!!!! 

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

 

ONLINE WHITEBOARD/COACHING – 180620

 

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:)

 

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

 

RX’ED, LITE and HOME WODS

 

1) Complete 10 Rnds of the following FT:

10 C2B Pull-ups

10 m HS Walk

 

TC = 18 min

 

Score = Time/TC pplus 1 sec/rep missed

10 m = 10 Reps

 

CFA Lite Options:

Rx – BB BOR 15 reps/rnd (43/30kg) or DB/KB/B-pack 18 reps (Single-arm) on 25/15kg

T2 (level 3) – 8 Rnds on Rx

T1 (level 4) – 7 Rnds on Rx

All below are 10 Rnds…

Int1 – 43/30kg; 22.5/15kg; 8 C2B PU / BOR; 8m HSW

Int2 – 40/25kg; 20/15kg; PU / BOR; 7m HSW

Int3 – 35/20kg; 16/12kg; 8 PU/BOR; 6m HSW/ 2 WW

Beg1 – 30/15kg; 15/10kg; PU (P/G) or Jumping PU/BOR; 2 Half WW

Beg2 – 20/12kg; 12/8kg; RR (1/0.5m)/BOR; 10m BW (str)

Beg3 – 15/8kg; 8/5kg; RR (0.5/0m)/BOR; 10m BW (Bnt)

 

then…

 

2) Complete 5 Rounds of the following for Max Reps:

AMRAP 60 sec – TNG Snatch (Power) (60kg/40kg)

Rest 60 sec

 

Score = Total Reps

 

CFA LITE Options:

Rx – DB/KB/BP – 25kg/15kg

Int1 – 55/36kg; 22.5/15kg

Int2 – 53/34kg; 22.5/15kg

Int3 – 50/32kg; 20/12kg

Beg1 – 45/30kg; 15/10kg

Beg2 – 35/22kg; 12/8kg

Beg3 – 25/17kg; 8/5kg

 

EXTRAS WOD

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