Featured Video – Abigail, Yolandi, Willie and Hanri recovering after their Home-Based WOD!

If you would like more info on our TRAINING AT OUR FACILITIES (Newton Park or Summerstrand) or HOME-BASED WORKOUTS please contact us on the details to follow…  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 @CandyWrap_ @TeaseItHair @EsseSkinCare_ #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

 

ONLINE WHITEBOARD/COACHING – 120721 

 

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) AMRAP the following for 14 min:

Min 1 – AMRAP Pistols (alt.)

Min 2 – AMRAP Turkish Get-up Sit-up (30s Non-Dom, 30s Dom) (25kg/15kg)

 

Score = Total Reps

 

CFA LITE Options:

Home Based – RX uses 25/15kg

Int1 – Same RX

Int2 – 22.5/15kg; Pistol (Green/Hold Rings)

Int3 – 20/12kg; Pistol (Hip Crease just above Hor)

Beg1 – 15/10kg; Lunges or Box Pistol (near Horiz)

Beg2 – 10/7.5kg; Lunges

Beg3 – 7.5/5kg; Static Lunges

 

USA Equivalents – CFA LITE Options:

Home Based – RX uses 55/35lb

Int1 – Same RX

Int2 – 50/35lb; Pistol (Green/Hold Rings)

Int3 – 45/25lb; Pistol (Hip Crease just above Hor)

Beg1 – 35/20lb; Lunges or Box Pistol (near Horiz)

Beg2 – 20/15lb; Lunges

Beg3 – 15/10lb; Static Lunges

 

then…

 

2) Complete 10 Rounds of the following for time:

10 Push-ups

20 Airsquats

 

TC – 15 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

Int1/2/3

Beg1 – 8 Push-up/8 Push-ups (Ts up, Kns down)

Beg2 – 6 PU/10 PU (kns); 16 AS

Beg3 – 10 PU(kns)/ 7 PU (kns); 14 AS

 

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