Featured Video – What an awesome CrossFit Games … here is the 2021 NOBULL CrossFit Games Highlights Video (Video 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).

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ONLINE WHITEBOARD/COACHING – 050821 

 

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 8

https://games.crossfit.com/workouts/games/2021 and https://youtu.be/qK9dHDfJCJc

 

For time:

Navigate the handstand walking course of…

10m HS Walk

Up Ramp over Parralettes (2m), Down Stairs (10m)

5m HS Walk

Up Ramp, Down Ramp (5m)

5m HS Walk

Up Stairs, Down Stairs (5m)

2m HS Walk

and Return in Reverse

 

Time cap: 5 min.

 

Score = Time/TC plus 1 sec/rep missed

84m Total Distance

 

Standard Regional Ramp and Stairs to set-up obstacles

 

CFA LITE Options:

RX – 55/35lb

Use KB/Db/Bumper

H-WW (Half WW) ; O – Over ; Bprs – Bumpers

Int1 –     10m HSW, 5m O 25kg Bprs, 5m HSW, 5m O 25kg Bprs, 5m HSW, 5m O 25kg Bprs, 2m HSW, return

Int2 –     8m HSW, 5m O 20kg Bprs, 5m HSW, 5m O 20kg Bprs, 5m HSW, 5m O 20kg Bprs, 2m HSW, return

Int3 –     6m HSW, 5m O 15kg Bprs, 5m HSW, 5m O 15kg Bprs, 5m HSW, 5m O 15kg Bprs, 2m HSW, return

Beg1 –   2 H-WW, 20s HS Hold (kickup at Wall), 2 H-WW, 20s HS Hold (kickup at Wall), 2 H-WW, 20s HS Hold (kickup at Wall), 1 H-WW, Return

Beg2 –   2 1xStep WW, 20s Piked Hold (61/51cm), 2 1xStep WW, 20s Piked Hold (61/51cm), 2 1xStep WW, 20s Piked Hold (61/51cm), 1 1xStep WW, Return

Beg3 –   20m BW (str), 20s Piked Hold, 10m BW (str), 20s Piked Hold, 10m BW (str), 20s Piked Hold, 5m BW (str), Return

 

then…

 

2) CrossFit Games 2021 Individuals – Event 5

https://games.crossfit.com/workouts/games/2021 and https://youtu.be/qK9dHDfJCJc

 

4 rounds for time:

4 rope climbs (6m – 20ft)

500/400 ski erg

Sand bag carry (42 feet-12.81m with Chedar Wedge SB 91/68kg)

 

TC – 15 min

 

Score = Time/TC plus 1 sec/rep missed

1m on SB is 1 Rep

Men Chedar Wedge SB – 91kg (55cm x 61cm x 18cm)

Men Chedar Wedge SB – 68kg (48cm x 52cm x 18cm)

 

CFA LITE Options:

RX – 5 ascents on 4.57m Rope Climbs

Ski Erg Sub – Run 500m for men and women

H-B – Towell PU sub for Rope Climbs (6x level Reps – 24) or Towel Rows RX 40 on 25kg/15kg

SB belly carry sub – Bumper Sub Belly Carry – connect w bands and double distance

Int1 – SB 60/40kg; 22.5/15kg; 4 RC or T-PU/T-Rows

Int2 – SB 60/40kg; 22.5/15kg; 3 RC or T-PU/T-Rows

Int3 – SB 50/30kg; 20/12kg; 6 Half RC (no jump) or T-PU/T-Rows

Beg1 – SB 50/30kg; 15/10kg; 12 Rope Pulls (Ly2Stand – Str) or 40 Jump T-PU/T-Rows

Beg2 – SB 40/25kg; 12/8kg; 12 Rope Pulls (Ly2Stand – Bnt Hips) or 40 T-Ring Rows (1/0.5m)/T-Rows

Beg3 – SB 30/20kg; 400m Run; 8/5kg; 12 Rope Pulls (Sit2Stand) or 40 T-Ring Rows (0.5/0m)/T-Rows

 

CFA LITE Options – USA Equivalents:

RX – 5 ascents on 4.57m (15ft) Rope Climbs

Ski Erg Sub – Run 500/400m

H-B – Towell PU sub for Rope Climbs (6x level Reps – 24) or Towel Rows RX 40 on 55kg/35kg

SB belly carry sub – Bumper Sub Belly Carry – connect w bands and double distance

Int1 – SB 135/95lb; 50/35lb; 4 RC or T-PU/T-Rows

Int2 – SB 135/95lb; 50/35lb; 3 RC or T-PU/T-Rows

Int3 – SB 110/65lb; 45/25lb; 6 Half RC (no jump) or T-PU/T-Rows

Beg1 – SB 110/65lb; 35/20lb; 12 Rope Pulls (Ly2Stand – Str) or 40 Jump T-PU/T-Rows

Beg2 – SB 88/55lb; 25/15lb; 12 Rope Pulls (Ly2Stand – Bnt Hips) or 40 T-Ring Rows (1/0.5m)/T-Rows

Beg3 – SB 65/45lb; 400m Run; 15/10lb; 12 Rope Pulls (Sit2Stand) or 40 T-Ring Rows (0.5/0m)/T-Rows

 

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