Featured Video – See our TRANSFORMATION KICK-START/CHALLENGE video… 

Our SUMMER 6 WEEK TRANSFORMATION KICK-START/CHALLENGE will be held from Wednesday 6 October – 20 November 2021 (Newton Park).

 

Go to: https://crossfitalgoa.com/transformation-challenge/

 

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP OPTONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#CrossFitAlgoa #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 – 250921 

 

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

 

Reminder – NO CLASS TODAY, DUE TO OUR VENUE MOVE!!!!!!

Reminder – If any Home-Based Members do not have our Home-Based Video explanations, please contact Coach Dave to get them!

 

 

1) AMRAP 20:

50 Deadlifts (60kg/40kg)

40 Pull-ups

30 m HS Walk

 

Score = Total Reps

 

Equipment Options:

PU – Bar/Branch/Towell/Rafter OR BOR (BB vs DB/KB/BP – see reps diff’s above)

WB/Thr – BB/DB/KB/BP

 

CFA LITE Options:

Rx – (BB) 60kg/40kg; (DB/KB/BP) 22.5kg/15kg

PU Sub – 40 BB BOR (60kg/40kg) but 60 DB/KB/BP (22.5/15kg)

Int1 – 55/36kg; 22.5/15kg; 36 PU / BOR; 25m HSW

Int2 – 53/34kg; 22.5/15kg; 32 PU / BOR; 20m HSW

Int3 – 50/32kg; 20/12kg; 28 PU, / BOR; 15m HSW/5 WW

Beg1 – 45/30kg; 15/10kg; PU (P/G) / Jump PU / BOR; 5x Half WW

Beg2 – 35/22kg; 12/8kg; RR (1/0.5m) / BOR; 5x scaled WW

Beg3 – 25/17kg; 8/5kg; RR (0.5/0m) / BOR; BW (bnt)

 

CFA LITE Options – USA Equivalents:

Rx – (BB) RX – 135/95lb; (DB/KB/BP) 55/35lb

PU Sub – 40 BB BOR (135/95lb) but 60 DB/KB/BP (55/35lb )

Int1 – 120/80lb; 50/35lb; 36 PU / BOR; 25m HSW

Int2 – 115/75lb; 50/35lb; 32 PU / BOR; 20m HSW

Int3 – 110/70lb; 45/25lb; 28 PU, / BOR; 15m HSW/5 WW

Beg1 – 100/65lb; 35/20lb; PU (P/G) / Jump PU / BOR; 5x Half WW

Beg2 – 75/50lb; 25/15lb; RR (1/0.5m) / BOR; 5x scaled WW

Beg3 – 55/35lb; 15/10lb; RR (0.5/0m) / BOR; BW (bnt)

 

Substitutions:

Shoulder –

Dl – fine

PU – Rev Grip strict/banded OR RR/BOR

HSW – Push-up (Opp Sh Taps 3 for 1)

 

Back –

Dl – hip thruster

PU – Strict PU/RR/Supported BOR and PU

HSW – WW or Push-up (Opp Sh Taps 3 for 1)

 

Knee –

Dl – fine

PU – Fine (but watch drop off)

HSW – Fine or Push-up (Opp Sh Taps 3 for 1)

 

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 CLICK HERE for all the info OR alternatively 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