Featured Video – Miles to Madison Ep.04: Brooke Wells Inspires & CrossFit Affiliates’ Unforgettable Announcement (Video courtesy of CrossFit, Inc.).

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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 

 

#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_  #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

 

ONLINE WHITEBOARD/COACHING – 260522 

 

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  

 

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

 

Foam Roll/Trigger/Warm-up/Mobilise/Activate

 

1) Complete 3 rounds for time of:
1000m Row
15 Front Rack Walking Lunges (61kg/43kg)

 

TC = 20 min

 

Score = Time/TC plus 1 sec/Rep missed

CFA Sub: 1000m Row – 100 SDHP (20kg/13kg)

 

CFA LITE Options:
Int1 – same
Int2 – 55/38kg, 1000m Row sub 100 SDHP (20/13kg)
Int3 – 50/35kg, 1000m Row sub 100 SDHP (20/13kg)
Beg1 – 40/25kg, 1000m Row sub 90 SDHP (16/12kg)
Beg2 – 30/20kg, 800m Row sub 80 SDHP (12/8kg)
Beg2 – 25/15kg, 700m Row sub 70 SDHP (8/5kg)

 

then…

 

2) AMRAP 10 of:
30 sec X-Bridge Non-dominant cumulative hold time
30 sec X-Bridge Dominant cumulative hold time
30 Hallow Rocks
30 Hallow Arch Rocks

 

Score = Hold Time (1 sec – 1 rep)

 

CFA LITE Options:
Int1 – same
Int2 – Side-B (arm up)
Int3 – Side-B
Beg1 – Side-B, Hall Rock Lifts, Hallow Arch Lifts (superman)
Beg2 – Kneeling Side-B (X kneeling), Hallow Crunch, Supermans
Beg3 – Kneeling Side-B, Hallow Crunch, Superman (opp leg/arm lift)

 

Injury Subs:

Shoulder –
X-Bridge – Fine or Front Bridge
HR – Fine (inv arm on belly)
HA – Fine (inv arm a side)

Back/Knee –
X-Bridge – Fine
HR – Fine
HA – 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