Featured Image – The CrossFit Games Quarter Finals started today … see the stats above courtesy of CrossFit, Inc. 

A big congratulations to Dave Levey @daveleveysa, Eva Thornton @evainsa, Deane Ketzner  @coach_deanecf and Eduan James @eduanjames who qualified for the Individual Quarter finals! Coach Dave has decided to decline his invitation due to an injury concern, and Coach Eva has opted to focus on the Age Group Qualifyer in a few weeks time! All the best to Eduan and Deane for their weekend of competition!!!!!

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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 

 

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ONLINE WHITEBOARD/COACHING – 260322 

 

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!

 

Repeat from 22 March 2021…

1) CrossFit HQ WOD 210224 (200320)

For time:
Row 500 meters
50 GHD sit-ups
Row 1,000 meters
30 GHD sit-ups
Row 2,000 meters
20 GHD sit-ups

 

TC – 22 min

Score = Time/TC plus 1 sec/rep missed

 

Scaling:
Avoid the GHD or reduce the reps if you do not have experience with it.

 

CFA LITE Options:
Row Sub SDHP Rx – 20/12kg KB ; 1 Rep = 10 m
Int1 – 30-20-10 GHD SU or 50-30-20 W-SU (20/12kg)
Int2 – 20-15-10 GHD SU or 40-20-10 W-SU (20/12kg)
Int3 – 50-30-20 SU (CF HQ Int)
Beg1 – SDHP 16/10kg; 50-30-20 SU
Beg2 – SDHP 12/8kg; 45-25-15 SU
Beg3 – SDHP 8/5kg; 40-20-10 SU/Crunchies

 

Substitutions:

Shoulder –
Row – Fine
or SDHP – Sub with Russian KBS
GHD/SU – Fine (Inv arm on belly)

Back –
Row – Cycle (2.5x dist) or High Hang SDHP
GHD/SU – Front Bridge 3x Reps in seconds

Knee –
Row – Cycle (2.5x dist) or High Hang SDHP
GHD/SU – Fine OR Front Bridge 3x Reps in seconds

 

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