Featured Image – FUN TIMES… Friday Night Lights Testing on Open Workout 22.3! 

________________________________________________________________________________

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 – 140322 

 

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!

 

Those who missed testing on Open Workout 22.3 can test today or complete the following…

 

1) Beat last weeks score – Strict HSPU RM – E2ndMon2ndM for 5 Rnds

Score = Total Reps

 

CFA LITE Options:
Int1 – S-HSPU
Int2 – S-HSPU (1/2 Abm)
Int3 – S-HSPU (2/3 Abm)
Beg1 – PPU (61/51cm)
Beg2 – PPU (51cm/Flr)
Beg3 – PPU (Kns 15cm el)/PU (kns)

 

Substitutions:
Shoulder –
S-HSPU – Plus Push-ups (3 for 1)

Back –
S-HSPU – Fine or Push-ups (2 for 1)

Knee –
S-HSPU – Fine (watch kick-up/down)

 

then…

 

2) Complete 10 Rnds FT of:
200m Bumper Burden Run (25kg/15kg)
7 Plate Burpee GTOH (25kg/15kg)

TC – 17 min

Score = Time/TC plus 1 sec/rep missed

 

Equipment Options:
Home-Based – Any load (DB/BB/Back Pack/Water Container)

 

CFA LITE Options:
RX – Bumper plate (no handle grip)
RX uses 25/15kg
Int1/2 – Same RX but 5 Bp GTOH
Int3 – 20/10kg, 6 Bp GTOH
Beg1 – 15/10kg, 5 Bp GTOH
Beg2 – 10/5kg; B-Run 150m; 5 Bp GTOH
Beg3 – 5/2.5kg; B-Run 100m; 4 BP GTOH

 

Substitutions:

Shoulder –
B/Run – Fine
Bp GTOH – Str arm Burpee and ground to shoulder

Back –
B/Run – Burden Walk or Sled/object Drag (walking) or cycle (2.5x dist)
Bp GTOH – Str arm Burpee/use box as needed… double reps in thrusters with load on hips

Knee –
B/Run – SDHP from hips or Burden Walk or Sled/object Drag (walking) or cycle
Bp GTOH – Fine

 

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