Featured Image – Maryka and Marisa from yesterday’s “Women’s Day WOD”! We had some awesome dress-up’s to celebrate Women’s Day! Thank you to everyone who participated! We will announce our winner (or winners) soon!!

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 – 100821 

 

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 the following and complete the following EMOM for 6 min:

Min 1 – 30 Double Unders

Min 2 – 1/2 Peg Board Ascent (1.2m) or scaled Option

 

Score = For Quality

 

then…

 

2) CrossFit Games 2021 Individuals – Event 11

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

 

11-min. AMRAP:

1 pegboard ascent (2.4m)

7 single-arm dumbbell overhead squats, 50 | 70 lb. (32kg/22.5kg)

15 heavy double-unders

 

Score = Total Reps

 

Equip Options:

Do longitudinal Pull-ups if you do not have a Peg Board

NB – PB 2.4m climb from peg start position

NB – if no heavy rope – Double the DU or SU Reps

 

CFA/AFL LITE Options:

T2 (Level 2) – 30/20kg

T1 (Level 4) – 2x Half climbs; 25/15kg; 12 H-DU/24 DU

Int1 – 22.5/15kg; 6 PB PU (ft on wall) (6 for 1) or 6 long. PU; 12 H-DU/24 DU

Int2 – 20/12kg; 5 PB PU (ft on wall) (5 for 1) or 5 long. PU; 10 H-DU/20 DU

Int3 – 20/12kg; 4 PB PU (ft on wall) (4 for 1) or 6 long. PU (R/P); 8 H-DU/16 DU

Beg1 – 15/10kg; 6 Long. PU (P/G); 30 SU

Beg2 – 10/7.5kg; 6x 1 Arm RR (1/0.5m); 25 SU

Beg3 – 7.5/5kg; 6x 1 Arm RR (0.5m/0m); 20 SU

 

CFA/AFL LITE Options – USA Equivalents:

RX – 70/50lb

T2 (Level 2) – 65/45lb

T1 (Level 4) – 2x Half climbs; 55/35lb; 12 H-DU/24 DU

Int1 – 50/35lb; 6 PB PU (ft on wall) (6 for 1) or 6 long. PU; 12 H-DU/24 DU

Int2 – 45/25lb; 5 PB PU (ft on wall) (5 for 1) or 5 long. PU; 10 H-DU/20 DU

Int3 – 45/25lb; 4 PB PU (ft on wall) (4 for 1) or 6 long. PU (R/P); 8 H-DU/16 DU

Beg1 – 35/20lb; 6 Long. PU (P/G); 30 SU

Beg2 – 20/15lb; 6x 1 Arm RR (1/0.5m); 25 SU

Beg3 – 15/10lb; 6x 1 Arm RR (0.5m/0m); 20

 

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