Featured Video – Adrian “Boz” invites you to join in on the Affiliate Competition (2021 CrossFit Games Team Competition) (Video courtesy of CrossFit, Inc.)

 

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).

 

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #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 – 050321

 

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) Complete the following 40:20 Intervals of 40 sec Work : 20 sec Rest for 4 Rnds each:

 

a) Pistol Squats

 

Rest/Transition 1 min

 

b) Toes to Bar

 

Rest/Transition 1 min

 

c) DB Snatch – alternating (25kg/15kg)

 

Rest/Transition 1 min

 

d) Burpee Box Jump Over (61cm/51cm)

 

Rest/Transition 1 min

 

e) Double Unders

 

Rest/Transition 1 min

 

f) HS Walking (m)

 

Rest/Transition 1 min

 

g) Burpee GTOH (25kg/15kg)

 

Score = Total Reps

 

CFA LITE Options:

Burpee BJO sub Bp BJ (1.24/1m)

T2B sub RX – Lying Feet 2 Hands

Int1 – Pistols; 22.5/15kg; HSW

Int2 – Ass. Pistols (band/hold object lightly); 20/15kg; HSW

Int3 – Pistols (hip crease just above horiz); 16/12kg; HSW (1 WW = 3m)

Beg1 – Lunges (alt.); HLR (Lying F2H); 15/10kg; Bp BSO (61/51cm) or Bp BJ (1/0.8m); SU; 1 Half WW = 1.5m

Beg2 – Lunges (alt.); HKR (Lying K2H); 12/8kg; BP BSO (51cm) or Bp BJ (0.8/0.5m); SU; Bear Walk (Str)

Beg3 – Static Lunges; Sit K2C; 8/5kg; Bp BSO 41cm or Bp Broad Step (0.6/0.4m); SU; Bear Walk (Bnt)

 

USA Equivalents – CFA LITE Options:

Burpee BJO sub Bp BJ (48/40 inches)

T2B sub RX – Lying Feet 2 Hands

Int1 – Pistols; 50/35lb; HSW

Int2 – Ass. Pistols (band/hold object lightly); 45/35lb; HSW

Int3 – Pistols (hip crease just above horiz); 35/25lb; HSW (1 WW = 3m)

Beg1 – Lunges (alt.); HLR (Lying F2H); 35/25lb; Bp BSO (61/51cm) or Bp BJ (40/31 inches); SU; 1 Half WW = 1.5m

Beg2 – Lunges (alt.); HKR (Lying K2H); 25/15kg; BP BSO (51cm) or Bp BJ (31/20 inches); SU; Bear Walk (Str)

Beg3 – Static Lunges; Sit K2C; 15/10lb; Bp BSO 41cm or Bp Broad Step (24/15 inches); SU; Bear Walk (Bnt)

 

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