Featured Image –  Both CrossFit Algoa in Newton Park and Summerstrand are PREPARED AND READY with all the appropriate COVID-19 precautionary measures and procedures in place! See you at the Box!!!!!!

If you would like more info on joining us AT THE BOX (GYM) OR more info on our HOME-BASED WORKOUTS 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 

 

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

 

ONLINE WHITEBOARD/COACHING – 180820

 

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

 

1) Legends Masters Comp 2020

https://competitioncorner.net/events/3712/tab/workouts?f=individual&d=20815&w=20408

 

Workout 5:

 

For time:

25 Double Unders

1 Toes to Bar

25 Double Unders

2 Toes to Bar

25 Double Unders

3 Toes to Bar

25 Double unders

4 Toes to Bar

25 Double Unders

5 Toes to Bar

25 Double Unders

6 Toes to Bar

25 Double Unders

7 Toes to Bar

25 Double Unders

8 Toes to Bar

25 Double Unders

9 Toes to Bar

25 Double Unders

10 Toes to Bar

*Please see scorecard for scaling*

 

TC – 8 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

All Masters Age Groups – RX same

CFA sub RX – T2B (Lying feet to hands)

Int1 – 20 DU

Int2 – 17 DU

Int3 – 15 DU

Beg1 – 25 SU, HLR (or Lying F2H)

Beg2 – 25 SU, HKR (or Lying K2H)

Beg3 – 20 SU, Sitting (K2C)

 

then…

 

2) Complete 3 Rnds FT of:

40 Weighted Step-ups (25kg/16kg)

30 m HS Walk

 

TC – 15 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

Weighted SU – any load (BB/KB/DB/BP)

Int1 – 22.5/16kg; 25m HSW

Int2 – 22.5/15kg; 20m HSW

Int3 – 20/12kg; 15m HSW or 5 WW

Beg1 – 15/10kg; 5 Half WW

Beg2 – 12/8kg; BW (Str)

Beg3 – 8/5kg; BW (Bnt)

 

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

 

COMPETITORS WOD

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