Featured Video – Week 13 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) – Amy Eales (@amyeales_x)
2) Cabal Coffee Roastery (@CabalCoffeeRoastery) – Adel Goosen (@goosenadel)
3) Cash Membership Prize (R800) – Anonymous Donation Wk 2 of 10 wks – Lance Williams

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 – 230620

 

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) Complete 10 Rnds of the following FT:

30 DU

5 x Burpee C2B Pull-up, Plus 1 C2B Pull-up

 

TC – 17 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

BOR – Bp plus – 3 reps BB; or 5 reps Single Arm BOR

Int1 – 26 DU, 4x BP, 2 C2B OR BP, 3/5 BOR (45/30kg; 22.5/15kg

Int2 – 22 DU, 5x BP, 2 PU OR BP, 3/5 BOR (40/25kg; 20/15kg)

Int3 – 18 DU, 5x BP, 2 PU OR 3/5 BOR (35/20kg; 16/12kg)

Beg1 – SU, 5x Bp, 2x PU (G/P) or Jump PU OR 3/5 BOR (30/15kg; 15/10kg)

Beg2 – SU, 3x Bp, 2x RR (1/0.5m) OR 3/5 BOR (20/12kg; 12/8kg)

Beg3 – 20 SU, 3x Bp, 2x RR (0.5/0m) OR 3/5 BOR (15/8kg; 8/5kg)

 

then…

 

2) Strict Handstand Push-ups RM – E2ndMon2ndM for 12 min (6 Rnds) (Last completed 30 April)

 

Score = Total Reps

RM = 1 max attempt in 1 set

 

CFA LITE Options:

Int1 – 1.5/3cm Riser

Int2 – Abm (1/2)

Int3 – Abm (2/3)

Beg1 – PPU (61cm/41cm)

Beg2 – PPU (flr/Kns)

Beg3 – PPU (Kns)

 

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