Featured Image – Fittest In Cape Town (FiCT) Individual Male Winners for Africa’s CrossFit Games Semi-Final – 1st Jason Smith (@j_smithsa), 2nd Ruan Duvenage (@ru1duv), 3rd – AJ Visser (@ajvisser_) 

Featured Image – Fittest In Cape Town (FiCT) Individual Female Winners for Africa’s CrossFit Games Semi-Final – 1st Michelle Basnett (@michellebasnett), 2nd Dina Swift (@dinaswift), 3rd – Michelle Merand (@mishmerand)

Congratulations to Jason and Michelle who have punched their ticket to the 2021 Reebok CrossFit Games Final!

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 @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  

 

ONLINE WHITEBOARD/COACHING – 080621 

 

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, Snatch – E2ndMon2ndM for 12 min (6 Rnds) (Build to 2nd Heaviest Load in Event 1)

 

Score = Load

 

CFA LITE Options:

Keep loading to a level at which great form can be maintained

Beg – Power Snatch, OHS Allowed

 

then…

 

 

2) Semi-Final CrossFit Games (AFRICA – FiCT)

 

Event 2 FiCT 2021 Individuals – Friday Night Lights (https://fittestincapetown.com/fict2021-tests/)

 

Complete the following FT:

150 Double-unders

5 Snatch (80kg/55kg)

4 Snatch (90kg/60kg)

3 Snatch (100kg/65kg)

2 Snatch (110kg/70kg)

1 Snatch (120kg/75kg)

 

TC – 8 min

 

Score = Time/TC plus 1 sec/rep

 

CFA/AFL LITE Options:

Perc. Scaling Guideline 65%-72%-80%-86%-92% 1RM Squat Sn

Max end Load lifted – used for level of scoring if not RX

Rx -120/75kg

Level1 – 115/70kg

Level2 – 108/68kg

Level3 – 105/65kg

Level4 – 102/63kg

Int1 –    100/62kg

Int2 –    95/60kg

Int3 –    85/53kg

Beg1 –   72/45kg

Beg2 –   60/38kg

Beg3 –   48/30kg

 

CFA/AFL LITE Options – USA Equivalents:

Perc. Scaling Guideline 65%-72%-80%-86%-92% 1RM Squat Sn

Max end Load lifted – used for level of scoring if not RX

Rx – 264/165lb

Level1 – 250/155lb

Level2 – 240/150lb

Level3 – 230/145lb

Level4 – 225/140lb

Int1 –    220/135lb

Int2 –    210/130lb

Int3 –    185/115lb

Beg1 –   160/100lb

Beg2 –   130/80lb

Beg3 –   105/65lb

 

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