Featured Video – Daniel and Audrey on Farmers Walks as Coach Sam judges….. This was at our @Endurade @EastCapeChamps last year!! FUN TIMES!!!!! 

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 – 160720

 

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 4 Rnds of the following FT:

40 Hang Power Snatch (20kg/15kg)

500m Row (or 50 SDHP 20/15kg)

 

TC – 16 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

RX sub – Single imp. DB/KB/BP Snatch 20/12kg

Int1,2,3 – same Rx

Beg1 – same Rx but 30 HPS, 400m Row/40 SDHP

Beg2 – 12/7-8kg; 10/7.5kg

Beg3 – 12/7-8kg; 10/7.5kg but 30 HPS, 300Row or 30 SDHP

 

then…

 

2) Complete 100 Sit-ups FT but when you start (0 min) and everytime you stop to rest/break complete a buy-in of 20 Jumping Airsquats

 

TC = 10 min

 

Score = Time/TC plus 1 sec/rep missed on the SU

 

Equipment Options:

Mat/Towel

 

CFA LITE Options:

Int1/2/3 – same

Beg1 – 80 SU, 15 Jump AS

Beg2 – 70 SU, 15 AS

Beg3 – 60 SU, 10 AS

 

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