Featured Image – Jimminy (left) and Michelle on a tough WOD with many overhead squats at our New Facility!!!!!

Our SUMMER 6 WEEK TRANSFORMATION KICK-START/CHALLENGE started this week – If you are interested in our next Challenge (later this month – date TBA) … please see below! .

 

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 – 121021 

 

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

 

1) T/Challenge – Test 1…

 

Open Workout 12.1 Reebok CrossFit Games – Complete as many reps as possible in 7 minutes of:

 

Burpees (Target 15.24 cm – 6 inches)

 

Score = Total Reps

 

Description

This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

 

CFA LITE Options:

Rx to B1 – Same

B2 and B3 – No target (bring feet together and clap overhead)

 

Sub’s –

Shoulders

Burpees – Straight Arm Burpees

 

Back –

Burpees – Straight Arm Burpees OR On Box/Table

 

Knees –

Burpees – Straight Arm Burpees OR On Box/Table

 

then…

 

2) TNG Deadlift 5, Hang Power Clean 3 – E90sOn90s for 12 min (8 – Rnds, start 60% 1RM HPC, Climb to Max Day)

No dropping, even the last rep!

 

Score = Max Load

 

CFA HOME-BASED:

TNG Deadlif 10, Power Clean RM – E2ndMon2ndM for 5 Rnds (10 min) (Max Total Load for Day)

 

Score = Sum of Load x Reps

NB – Light BB or Single Implement RM on each arm each Rnd

 

CFA LITE Options:

Keep loading at a level so that great technique is maintained

 

Substitutions:

Shoulder –

DL – Fine

PC – Fine

 

Back –

DL – Fine or Hip thrusters

PC – Hang Power Clean (light) or Hip thrusters

 

Knee –

DL – Fine

PC – Fine or Hang Power Clean/Muscle Clean/Hang Muscle Clean

 

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