Featured Image – Yogen working on his Handstand Walking in a safe environment! 

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 

 

ONLINE WHITEBOARD/COACHING – 190820

 

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 100 C2B Pull-ups FT

 

TC – 10 min

 

Score = Time/TC plus 1 sec/rep missed

 

Equipment Options:

C2B Pull-ups at Bar/Rings/Branch/Rafter/Rope hung over something OR use a moderate load to do Bent Over Rows (BOR) – BB/Bumper/KB/DB/Ruck Sack

PU and BOR load – you should be able to do no less than 5 reps at a time, interspersed with a short rest!

 

CFA LITE Options:

Int1 – 75 C2B PU Or 100 BOR

Int2 – 100 PU Or BOR

Int3 – 100 PU Or BOR

Beg1 – 100 PU (P/G) Or Jumping PU Or BOR

Beg2 – RR (1/0.5m) Or BOR

Beg3 – RR (0.5/0m), Or BOR

 

then…

 

2) Complete the following FT:

20 m HS Walk

30 BBF Burpees (or KB/DB Facing Bps)

40 FR Walking Lunges (60kg/40kg) OR 52 FR Walking Lunges w KB’s (24kg/16kg) or DB’s (25kg/15kg)

30 Burpees

20 m HS Walk

 

TC – 15 min

 

Score = Time/Time cap plus 1 sec/rep missed

*FR – Front Rack

 

Equipment Options:

BB or

DB/KB/Back pack (NB for these lighter implements you an extra 12 reps)

 

CFA LITE Options:

RX – KB 24/16kg / DB 25/15kg

Int1 – 17m HSW, 50/32kg / KB 20/12kg, DB 20/12kg

Int2 – 15m HSW, 45/30kg, KB/DB same

Int3 – 12m HSW or 5 WW, 40/25kg / KB 16/12kg / DB 20/10kg

Beg1 – 5 half WW, 35/20kg / KB 16/12kg / DB 15/10kg

Beg2 – 20m BW (str), 30/20kg / KB 12/8kg / DB 10/7.5kg

Beg3 – 20m BW (bnt), 20/12kg / KB 8/5kg / DB 7.5/5kg

 

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