Featured Image – Please join us for our FUN FUNDRAISER FOR getting Coach Dave to Fittest in Cape Town (FiCT) 2021. FiCT 2021 is the Individual Semi-Final Event for the 2021 Reebok CrossFit Games! Individual males from around Africa will fight it out for the single berth place to this years Reebok CrossFit Games!

Date & Time: Saturday 29 May – 8:30 – 11:00 (Book on Itensity to WOD and book with Coach Anje to spectate)

Lucky Draw: Ticket Details – CLICK HERE – https://wp.me/p922tG-2xe (Sponsored by Candy Wrap, Tease It, Esse Skin Care, Cabal Coffee, CrossFit Algoa, CrossFit Algoa Sports Massage and Recovery)

Entertainment: Wayne & Tara

Cabal Coffee on Sale!!

 

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @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 

 

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).

 

ONLINE WHITEBOARD/COACHING – 270521

 

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!

behaviour

 

RX’ED, LITE and HOME WODS

 

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

 

1) Complete the following for Max Reps:

Strict Handstand Push-ups RM – E2ndMon2ndM for 6 min (3 Rnds)

Handstand Push-ups RM – E2ndMon2ndM for 6 min (3 Rnds)

 

Score = Total Reps

RM = 1 max attempt in 1 set

 

CFA LITE Options:

Int1 – 1.5/3cm Riser

Int2 – Abm (1/2)

Int3 – Abm (2/3)

Beg1 – PPU (61cm/41cm); PPU (51cm/Flr)

Beg2 – PPU (41cm/Kns on 2x15kg); PPU (Flr/Kns)

Beg3 – PPU (Kns on 2x15kg); PPU (Kns)

 

then…

 

2) Complete 10-9-8-7-6-5-4-3-2-1 of the following FT:

D-Ball or Sandbag or Bumper Ground to Shoulder (GTS) (45kg/30kg)

Burpee Box Jump Over (61cm/51cm)

 

TC – 14 min

 

Score = Time/TC plus 1 sec/rep missed

NB – Bumper GTS – Band a 20kg and a 25kg together to make a 45kg load

 

CFA LITE Options:

Beginners – Keep loading so that great form is maintained

Bp BJO sub Broad Jump (1.24/1m)

RX – BB 45/30kg, DB/KB/B-Pack/light BB 25/15kg – Any implement GTS 15-14-13-12-11-10-9-8-7-6

Int1/2 – 40/25kg

Int3 – 35/25kg

Beg1 – 30/20kg, Bp SO (61/51cm)/BpBJ (1/0.8m)

Beg2 – 25/15kg, Bp SO (51cm)/BpBJ (0.8/0.5m)

Beg3 – 20/12kg, Bp SO (30cm)/BpBJ (0.6/0.4m)

 

CrossFit Algoa LITE Options – USA Equivalents:

Beginners – Keep loading so that great form is maintained

Bp BJO sub Broad Jump (1.24/1m)

RX – BB 100/65kg, DB/KB/B-Pack/light BB 55/35lb Reps – Any implement GTS 15-14-13-12-11-10-9-8-7-6

Int1/2 – 95/55lb

Int3 – 75/55lb

Beg1 – 65/45lb, Bp SO (61/51cm)/BpBJ (1/0.8m)

Beg2 – 55/35lb, Bp SO (51cm)/BpBJ (0.8/0.5m)

Beg3 – 45/25lb, Bp SO (30cm)/BpBJ (0.6/0.4m)

 

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