Featured Video – 2021 CrossFit Games Individual Day 3 Press Conference (Video courtesy of CrossFit, Inc.)

Tune in to Games.CrossFit.com, Facebook, YouTube, Twitch, and Pluto TV for live coverage of the CrossFit Games from Tuesday, July 27, through Sunday, Aug. 1. 

For U.S. viewers, the CrossFit Games will also return to CBS Sports with highlights throughout the week and a live two-hour broadcast of the individual finals on Sunday, Aug. 1, from 2-4 p.m. ET

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 – 310721 

 

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) Take 10 min to Climb to a Max Load on the following complex – Deadlift, Hang Power Clean, STOH

 

Score = Max Day

 

Home-Based Sub – Deadlift 5, Hang Power Clean 5, STOH 5 – E2ndMon2ndM for 6 Rnds (Min 1 Non-Dom; Min 2 Dom)

 

Score = Total Loading (Sum of Reps x Loading)

1 kg = 1 Rep

 

CFA LITE Options:

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

 

then…

 

2) “Dóttir” Benchmark WOD – For Time:

12 Bar Muscle-Ups

21 Deadlifts (102/70kg)

9 Bar Muscle-Ups

15 Hang Power Cleans (102/70kg)

6 Bar Muscle-Ups

9 Shoulder-to-Overheads (102/70kg)

 

TC – 12:00 (Record score at TC but thereafter continue until completed)

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

Reduce loading to maintain great form!

H-Based sub 25kg/15kg 63 DL- 45 HPC- 27 S2OH OR BOR (w DB/KB) 48-36-24

H-Based sub Dips – use chairs or tables

Int1 – 90/63kg, 22.5/15kg, 9-7-6 B/M-up or BOR

Int2 – 83/58kg, 20/15kg, 6-4-2 B/M-up or BOR

Int3 – 75/52kg, 16/12kg, 9-7-6 B/M-up (B/P) or BOR

Beg1 – 55/38kg, 15/10kg, 12-9-6 PU (P/G), RD (B/P) or BOR

Beg2 – 40/25kg, 12/8kg, 12-9-6 RR (1/0.5m), Seated P/Dips (str) or BOR

Beg3 – 25/15kg, 8/5kg, 12-9-6 RR (0.5/0m), Seated P/Dips (bnt) or BOR

 

CFA LITE Options – USA Equivalents:

Reduce loading to maintain great form!

H-Based sub 55/35lb 63 DL- 45 HPC- 27 S2OH OR BOR (w DB/KB) 48-36-24

H-Based sub Dips – use chairs or tables

Int1 – 200/135lb, 50/35lb, 9-7-6 B/M-up or BOR

Int2 – 175/120lb, 45/35lb, 6-4-2 B/M-up or BOR

Int3 – 165/115lb, 35/25lb, 9-7-6 B/M-up (B/P) or BOR

Beg1 – 120/85lb, 35/20lb, 12-9-6 PU (P/G), RD (B/P) or BOR

Beg2 – 90/55lb, 25/15lb, 12-9-6 RR (1/0.5m), Seated P/Dips (str) or BOR

Beg2 – 55/35lb, 15/10lb, 12-9-6 RR (0.5/0m), Seated P/Dips (bnt) or BOR

 

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