Featured Image – Open Vibes… Father and Daughter… Paul judging Crystal 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 – 210322 

 

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) Practice:
a) Pistols (sintgle leg squats)
b) HSPU

Score = For Quality

 

then…

 

2) The Benchmark – Mary…

Complete as many rounds as possible in 20 minutes of: 
5 handstand push-ups
10 single-leg squats, alternating
15 pull-ups

Score = Total Reps

 

CFA LITE Options:

Int1 – same

Int2 – HSPU (1/2 AbM)

Int3 – HSPU (2/3 AbM), S/L squat (G) or bench below parr.; 10 PU

Beg1 – PPU (61/Flr), Pistol bench (near parr., 15 PU (G/P)

Beg2 – PPU (Flr/Kns), Lunges, RR (1/0.5m)

 

Substitutions:
Shoulder –
HSPU – Plus Push-ups (3 for 1)
Pistols – Fine
PU – Rev grip 60% strict or BOR/RR

Back –
HSPU – Fine or Push-ups (2 for 1)
Pistols – Static Lunge
PU – Fine or strict 60%

Knee –
HSPU – Fine (watch kick-up/down)
Pistols – Lunge or step-up (load asneeded) or partial airsquats
PU – Fine (watch jump-up, drop down)

 

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