Featured Video – Greatness – 2020 CrossFit Games In-person Finals (Featured 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 – 210421

 

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) Power Snatch, Power Clean, Push Jerk – E90sOn90s for 12 min (8 Rnds) (Max Day)

 

Score = Max Load

 

CFA LITE Options:

Reduce load so that great form is maintained!

 

then…

 

2) Complete the following 3 Benchmarks for time:

30 Muscle-ups

30 Clean and Jerks (any) (61kg/43kg)

30 Snatches (any) (61kg/43kg)

 

TC – 15 min

 

Score = Time/TC plus 1 sec/rep missed

 

NB – Scale the MU’s so that you can complete them in 6 min

 

CFA LITE Options:

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

RX – BB BOR 61/43kg plus Push-ups or Single-arm BOR (DB/KB/B-Pack) or light BB 60 reps on BOR 25/15kg plus push-ups

Int1 – 55/38kg, 20 MU

Int2 – 50/35kg, B-MU (R/B) or Jump B-MU (Bar @ Chin) or BOR/Dips

Int3 – 43/30kg, B-MU (B/P) or Jump B-MU (Bar @ Collar Bone) or BOR/Dips

Beg1 – 35/25kg, PU (P/G), Push-ups (Ts/Kns up/Ts dwn or 20 Ts)

Beg2 – 25/17kg, RR (1,5m/1m), Push-ups (Ts/Kns)

Beg3 – 20/12kg, RR (1m/0,5m), Push-ups (Kns)

 

CFA LITE Options – USA Equivalents:

RX – BB BOR 135/95lb plus Push-ups or Single-arm BOR (DB/KB/B-Pack) or light BB 60 reps on BOR 55/35lb plus push-ups

RX – 135/95lb, 5 BBF Bps

Int1 – 120/85lb, 20 MU

Int2 – 110/75lb, B-MU (R/B) or Jump B-MU (Bar @ Chin) or BOR/Dips

Int3 – 95/65lb, B-MU (B/P) or Jump B-MU (Bar @ Collar Bone) or BOR/Dips

Beg1 – 75/55lb, PU (P/G), Push-ups (Ts/Kns up/Ts dwn or 20 Ts)

Beg2 – 55/35lb, RR (1,5m/1m), Push-ups (Ts/Kns)

Beg3 – 45/25lb, RR (1m/0,5m), Push-ups (Kns)

 

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