Featured Image – Carla challenging herself on Ring L-sits!!

____________________________________________________

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 – 060622 

 

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) Semi-Final CrossFit Games (AFRICA – FiCT)

Event 1 FiCT 2021 Individuals – 3-2-1-Go (https://fittestincapetown.com/fict2021-tests/)

 

For Time:

3000m C2 Bike

30 Burpee Box Jump Over (76cm)

2000m C2 Rower

20 Burpee Box Jump Over (76cm)

1000m C2 Ski Erg

 

TC – 27 min

 

Score = Time/TC plus 1 sec/rep missed

 

Class Notes…
Ergo Subs –

3km C2 Bike – 90/72 Cal Airbike ; 1200m Run / 1500m/1200m Rower

2km Row – 200 SDHP (20kg/12kg)
1km
Ski Erg – 50 Pull-ups

Bp BJO sub Broad Jump (1.5/1.24m)

Use KB/Db/Bumper – SDHP

CFA/AFL LITE Options:
Int1/2 – Bp BJO (61/51cm)/BpBJ (1.24/1m)

Int3 – Bp BJO (61/51cm)/BpBJ (1.24/1m)

Beg1 – 1200m Run, 16/10kg, Bp SO (61/51cm)/BpBJ (1.24/1m), PU (G/P)

Beg2 – 1000m Run, 12/8kg, Bp SO (51cm)/BpBJ (1/0.8m), RR (1/0.5m)

Beg3 – 800m Run, SDHP 8/5kg, Bp SO (30cm)/BpBJ (0.8/0.5m), RR (0.5/0m)

 

Subs –

Shoulder –
Bike/Run – Fine
Row/SHP – Row fine but Russ KBS for SDHP
Ski-erg/Pull-ups – Ring Rows
B-BJO – Str Arm Bps

Back –
Bike/Run – Rather Bike or Burden Walk
Row/SHP – Rather Airbike or SDHP from High Hang or KBS
Ski-erg/Pull-ups – Fine
B-BJO – Str Arm Bps and Step-over

Knee –

Bike/Run – Fine
Row/SHP – Fine but high hang SDHP if need
Ski-erg/Pull-ups – Ring Rows
B-BJO – Str Arm Bps and Step-over

 

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