Featured Image – Cyle on Kipping Handstand Push-ups… always FUN getting upside down!!

 

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 

 

ONLINE WHITEBOARD/COACHING – 040121

 

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

 

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

 

1) Last completed 16 Nov 20 …

 

Handstand Walking 130m FT …but every time you break/fail/stop and starting at 0 min and EMOM, complete 5 Burpees

 

TC = 15 min

 

Score = Time/TC plus 1 sec/rep missed

Use any HSW shuttle length (i.e. 20 x 5m shuttles)

Rules: Pirrouttes allowed on HSW but you cannot come down without doing the burpees. Bear Walk can turn but only hands and feet on floor when turning!

 

CFA LITE Options: 

Int1 – 105m HSW, 4 Bps

Int2 – 85m HSW, 4 Bps

Int3 – 65m HSW or 32 Wall Walks (WW), 3 BPS

Beg1 – 32 Half WW, 3 Bps

Beg2 – 130m Bear Walk (str), 2 Bps

Beg3 – 105m Bear Walk (bnt), 2 Bps

 

then…

 

2) Last completed 10 Oct 2020 –

 

Complete 3 Rnds of the following FT:

21 Strict Ring Dips

15 Hang Power Cleans (75kg/52kg)

600 m Run

 

TC – 15 min

 

CFA LITE Options:

If no equip – do jumping airsquats for HPC

RX – Single-arm (DB/KB/B-Pack) or light BB 29 reps on OHS 25/15kg

Int1 – 70/50kg; 22.5/15kg; 18 SD

Int2 – 60/40kg; 20/15kg; 15 SD

Int3 – 50/32kg; 16/12kg; 21 SD (R/B) or 15 Jumpup, lower dwn

Beg1 – 40/25kg; 15/10kg; 21 SD (B/P) or 12 Jumpup, lower dwn

Beg2 – 30/20kg; 12/8kg; SPD (str) or Chair Dips (Str)

TC/Beg3 – 25/15kg; 8/5kg; 400m

 

USA Equivalents – CFA LITE Options:

RX – BB 165/115lb; Single-arm (DB/KB/B-Pack) or light BB 29 reps on OHS 55/35lb

Int1 – 155/110lb; 50/35lb; 18 SD

Int2 – 135/90lb; 50/35lb; 15 SD

Int3 – 110/70lb; 45/25lb; 21 SD (R/B) or 15 Jumpup, lower dwn

Beg1 – 90/55lb; 35/25lb; 21 SD (B/P) or 12 Jumpup, lower dwn

Beg2 – 65/45lb; 25/20lb; SPD (str) or Chair Dips (Str)

Beg3 – 55/35lb; 15/10lb; SPD (bnt) or Chair Dips (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