Featured Image – Throwback to our 2017 @Nutritech @EastCapeChamps… Brad and Celeste scaling The Fort during the Trail Sprint and Obstacle Course Event!! In the next few weeks we will be releasing some details on this years @EastCapeChamps 

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS 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 

 

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

 

ONLINE WHITEBOARD/COACHING – 031020

 

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, LITE and HOME WOD

 

1) Cluster 1 – EMOM 10 min (Start 60% 1RM, Build to Max Day)

 

Score = Load

 

Home-Based sub:

Cluster – RM E2ndMon2ndM 5 Rnds (10 min) (Max Total Loading)

 

Score = Load

 

Score = sum of Load x Reps

NB – Light BB or Single Implement RM on each arm each Rnd

 

CFA LITE Options:

Keep loading at a level so that great technique is maintained

 

then…

 

2) Complete the following FT:

15-12-9 Bar Muscle-ups

27-21-15 Thrusters (50kg/32kg)

 

TC – 15 min

 

CFA LITE Options:

DB/KB/BP/Light BB Home-Based sub Below!

RX – BB 50/32kg or Single-arm BOR (DB/KB/B-Pack) or light BB 33-27-21 reps on Thr 25/15kg and BOR

Int1 – 9-6-3 MU or BOR 45/30kg, PU; 22.5/15kg

Int2 – 12-9-6 B-MU (R/B) or Jump B-MU (Bar @ Chin), BOR 40/25kg, PU; 20/15kg

Int3 – 12-9-6 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone), BOR 35/20kg, PU; 16/12kg

Beg1 – 15-12-9 PU (P/G), 15/12-12/9-9/6 Push-ups (Ts), BOR 30/15kg, PU; 15/10kg

Beg2 – 15-12-9 RR (1,5m/1m), 12-9-6 Push-ups (Ts/Kns), BOR 20/12kg, PU; 12/8kg

Beg3 – 15-12-9 RR (1m/0,5m), 12/9-9/6-6/3 Push-ups (Kns), BOR 15/8kg, PU; 8/5kg

 

USA Equivalents:

Rx – (BB) 110/75lb; Single-arm BOR (DB/KB/B-Pack) or light BB 33-27-21 reps on Thr 55/35lb and BOR

Int1 – 9-6-3 MU or BOR 100/65lb; 50/35lb

Int2 – 12-9-6 B-MU (R/B) or Jump B-MU (Bar @ Chin), BOR 40/25kg; 90/55lb, PU; 50/35lb

Int3 – 12-9-6 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone), BOR 75/45lb, PU; 45/25lb

Beg1 – 15-12-9 PU (P/G), 15/12-12/9-9/6 Push-ups (Ts), BOR 65/35lb, PU; 35/25lb

Beg2 – 15-12-9 RR (4Ft11″/3Ft3″), 12-9-6 Push-ups (Ts/Kns), BOR 45/25lb, PU; 25/20lb

Beg3 – 15-12-9 RR (3Ft3″/1Ft7″), 12/9-9/6-6/3 Push-ups (Kns), BOR 35/20lb, PU; 15/10lb

 

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 6th 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