Featured Image – Bonni and Andy on the Wall Walks of 21.1… with Audrey judging Bonni! Congratulations to all our Members who completed this tough workout!!

 

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 – 160321

 

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) Strict HSPU RM – E2ndMon2ndM for 5 Rnds

 

Score = Total Reps

 

CFA LITE Options:

Int1 – S-HSPU

Int2 – S-HSPU (1/2 Abm)

Int3 – S-HSPU (2/3 Abm)

Beg1 – PPU (61/51cm)

Beg2 – PPU (51cm/Flr)

Beg3 – PPU (Kns 15cm el)/PU (kns)

 

then…

 

2) AMRAP the following couplets…

 

AMRAP 7 min:

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

25 DB Snatch (any) (25kg/15kg)

 

1 min Rest into…

 

AMRAP 7 min:

20 Box Step-ups (25kg/15kg at 61cm/51cm)

20 T2B

 

Score = Total Reps

 

NB – Any snatch

 

CFA LITE Options:

Use KB or closest DB loading

RX DB/KB/BP – 25kg/15kg

T2B sub – Lying Ft to Hands

Int1 – 24/15kg

Int2 – 20/12kg; 17 T2B

Int3 – 20/12kg; 15 T2B

Beg1 – 15/10kg; Bp SO 61/51cm; HLR (or Lying F2H)

Beg2 – 12/8kg; Bp SO 51cm; HKR (or Lying K2H)

Beg3 – 8/5kg; Bp SO 41cm; Sitting (K2C)

 

CFA LITE Options – USA Equivalents

Use KB or closest DB loading

RX DB/KB/BP – 55/35lb

T2B sub – Lying Ft to Hands

Int1 – 55/35lb

Int2 – 50/25lb; 17 T2B

Int3 – 45/25lb; 15 T2B

Beg1 – 35/20lb;  Bp SO 24/20 inch; HLR (or Lying F2H)

Beg2 – 45/25lb; Bp SO 20 inch; HKR (or Lying K2H)

Beg3 – 15/10lb; Bp SO 16inch; Sitting (K2C)

 

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