Featured Image – JP on “Unbroken” Karen!!

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 – 220421

 

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) Front Squat 5-5-5-5-5 (75% 1RM)

 

Score = Load

 

NB – If you missed 2 weeks back do on 5×5 (70% 1RM)

 

CFA LITE Options:

Beginners – Keep loading so that great form is maintained

 

then…

 

2) Complete 3 Rnds of the following:

 

AMRAP 5 min:

9 Box Step Overs (Farmers Walk) (25kgx2/15kgx2 at 61cm/51cm)

15 Box Jump Overs (61cm/51cm)

21m Handstand Walk

then Rest 2 min

 

Score = Total Reps

1m = 1 Rep

 

CFA LITE Options:

WW and Scaled WW – 21.1 stds

Rx – 25kgx2/15kgx2

Box SO sub Farmer’s Walk Lunges

Int1 –     22.5×2/15x2kg; 18m HSW

Int2 –     22.5×2/15kg; 16m HSW

Int3 –     20×2/12x2kg; 12m HSW or 4 WW

Beg1 –   15×2/10x2kg; Box (61/51cm); 4 Half WW

Beg2 –   12×2/8x2kg; Box (61/51cm – Box SO); 4 Scaled Wall Walks

Beg3 –   8×2/5x2kg; Box (51/41cm – Box SO); 21m Bear W (str)

 

USA Equivalents – CFA LITE Options:

Rx – 55lbx2/35lbx2

Box SO sub Farmer’s Walk Lunges

Int1 – 55×2/35x2lb; 18m HSW

Int2 – 55×2/35x2lb; 16m HSW

Int3 – 45×2/25x2lb; 12m HSW or 4 WW

Beg1 – 35×2/25x2lb; Box (61/51cm); 4 Half WW

Beg2 – 25×2/17x2lb; Box (61/51cm – Box SO); 4 Scaled Wall Walks

Beg3 – 17×2/11x2lb; Box (51/41cm – Box SO); 21m Bear W (str)

 

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