Featured Images – Repost from @crossfitgames…

Congratulations to the Fittest on Earth.
2021 NOBULL CrossFit Games

Women
🥇 @tiaclair1 🇦🇺 1435 pts
🥈@laurahorvaht 🇭🇺 1179 pts
🥉@anniethorisdottir 🇮🇸 1099 pts

Men
🥇 @justinmedeiros34 🇺🇸 1234 pts
🥈@pvellner 🇨🇦 1152 pts
🥉 @fikowski 🇨🇦 1028 pts

Teams
🥇 @thecrossfitmayhem Freedom 🇺🇸 1237 pts
🥈 @crossfitoslo Wolfpack 🇳🇴 958 pts
🥉 Team @crossfitgenas 🇫🇷 942 pts

#CrossFitAffiliateCup
#CrossFitGames #CrossFit #Fitness #FittestonEarth

(Images courtesy of CrossFit, Inc.)

 

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 – 030821 

 

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) CrossFit Games 2021 Individuals – Event 2

https://games.crossfit.com/workouts/games/2021 and https://youtu.be/nMvZsuwJBnE

 

For time:

126-ft. (38.4m) sled drag, 180 | 220 lb. (100kg/82kg)

5 Pig flips, 350 | 510 lb. (231kg/159kg)

12 muscle-ups

12 bar muscle-ups

12 bar muscle-ups

12 muscle-ups

5 Pig flips

126-ft. (38.4m) sled drag

 

Time cap: 12 min. (Record TC Time – then complete extended CF Class TC 18 min)

 

Score = Time/TC plus 1 sec/rep missed

 

NB – Please see the CLASS Sub’s below for the Sled Drag and Pig/Tyre Flips

 

CFA LITE Options:

270kg Tyre/ 180kg Tyre OR 120kg/84kg Power Cleans or 30 KB/DB/Light BB/SB Cleans 25/15kg

Sled Drag with Shoulder Straps (Use Rings w straps if need) – Prowler Sled w Poles in (35kg plus 65/47kg) OR 40 Jumping Airsquats

Int1 – Sl plus 48/33kg, T-4 reps 270/180kg/PC 90/63kg, 30 MU/ 80 BOR 22.5/15kg, 24 PU

Int2 – Sl plus 45/31kg, T-8 reps 180/90kg/PC 85/60kg, 25 B-MU (R/B) or 48 J-MU (Chin)/ 75 BOR 22.5/15kg, 24 PU

Int3 – Sl plus 35/22kg, T-6 reps 180/90kg/PC 75/53kg, 30 B-MU (B/P) or 40 J-MU (C-B)/ 80 BOR 20/12kg, 24 PU

Beg1 – Sl plus 30/18kg, T-5 reps 180/90kg/PC 65/45kg, 48 PU (P/G)/ 80 BOR 15/10kg; 24 PU (ts/kns up, ts dwn)

Beg2 – Sl plus 25/15kg, T-8 reps 90/60kg/PC 55/35kg,  48 RR (1/0.5m)/ 80 BOR 12/8kg; 18 PU/24 PU (kns)

Beg3 – Sl plus 15/5kg, T-5 reps 60/40kg/PC 45/30kg, 48 RR (0.5/0m)/ 80 BOR 8/5kg; 24/18 PU (kns)

 

CrossFit Algoa LITE Options – USA Equivalents:

270kg Tyre/ 180kg Tyre OR 120kg/84kg Power Cleans or 30 KB/DB/Light BB/SB Cleans 25/15kg

Sled Drag with Shoulder Straps (Use Rings w straps if need) – Prowler Sled w Poles in (35kg plus 65/47kg) OR 40 Jumping Airsquats

Int1 – Sl plus 105/72lb, T-4 reps 595/396lb/PC 198/139lb, 30 MU/ 80 BOR 22.5/15kg, 24 PU

Int2 – Sl plus 99/67lb, T-8 reps 396/198lb/PC 185/130lb, 25 B-MU (R/B) or 48 J-MU (Chin)/ 75 BOR 22.5/15kg, 24 PU

Int3 – Sl plus 77/49lb, T-6 reps 396/198lb/PC 165/116lb, 30 B-MU (B/P) or 40 J-MU (C-B)/ 80 BOR 20/12kg, 24 PU

Beg1 – Sl plus 66/40lb, T-5 reps 396/198lb/PC 143/100lb, 48 PU (P/G)/ 80 BOR 15/10kg; 24 PU (ts/kns up, ts dwn)

Beg2 – Sl plus 55/31lb, T-8 reps 198/135lb/PC 122/79lb, 48 RR (1/0.5m)/ 80 BOR 12/8kg; 18 PU/24 PU (kns)

Beg3 – Sl plus 33/12lb, T-5 reps 135/88lb/PC 99/66lb, 48 RR (0.5/0m)/ 80 BOR 8/5kg; 24/18 PU (kns)

 

then…

 

2) CrossFit Games 2021 Individuals – Event 3

https://games.crossfit.com/workouts/games/2021 and https://youtu.be/nMvZsuwJBnE

 

For time:

550-yard (502m) sprint

 

Time cap: 4 min.

 

Score = Time/TC plus 1 sec/rep missed

1 Rep is 10 m

 

CFA/AFL LITE Options:

Same as RX

 

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