CrossFit Algoa (Port Elizabeth) WOD – Mon, 9 Aug 2021 (WOMEN’S DAY)

Featured Image – Riaan working hard on the Tyre Flip (sub for Pig Flip) of Event 2, a class workout last week from the 2021 CrossFit Games Finals!

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 – 090821 

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) Practice T2B

Score = For Quality

Sub’s – see below!

then…

2) CrossFit Games 2021 Individuals – Event 10

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

For time:

30 toes-to-bars

1.5-mile (2.41km) run

30 toes-to-bars

1.5-mile (2.41km) run

30 toes-to-bars

Time cap: 27 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

Int1 – 27 T2B

Int2 – 24 T2B

Int3 – 20 T2B

Beg1 – 2km, 30 HLR (or Lying F2H)

Beg2 – 1.6km, 30 HKR (or Lying K2H)

Beg3 – 1km, 30 Sitting (K2C)

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