Featured Image – Ashlynne, Shaun, Tim and Mike on Wall Balls during yesterday’s “Legless Karen” from FiCT 2021!!!!

____________________________________________________

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 – 090622 

 

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) Test 1 – T/Challenge Post-Test:

Repeat from 12 May 20/9 May 22 – HS Walk 120 m FT but EMOM starting at 0 min complete 15 sec L-sit

 

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
Int1 – 90m HSW
Int2 – 75m HSW, Weak L-sit
Int3 – 60m HSW or 18 WW, (L-sit – 1 leg str)
Beg1 – 18 half WW, T-sit
Beg2 – 120m (BW str), T-sit (1 ft dwn)
Beg3/TC – 80m (BW bnt), F-B

 

Sub’s –
Shoulder & Back –
HSW – Opp Sh taps (Push-up hold) 360 reps
L-sit – F-B hold

Knee –
HSW – fine or /Opp Sh taps (Push-up hold) 360 reps
L-sit – fine

 

then…

 

2) Semi-Final CrossFit Games (AFRICA – FiCT)

Event 4 FiCT 2021 Individuals – The Double Trap (Part A) (https://fittestincapetown.com/fict2021-tests/)

For Time:

50 Cal Airbike

15 Muscle-Ups

15 m DB Carry (30kgx1/22.5kgx1)

10 Muscle-Ups

15 m DB Carry (30kgx1/22.5kgx1)

5 Muscle-Ups

 

TC – 10 min

 

Score = Time/TC plus 1 sec/rep missed

 

Part A
CFA LITE Options:

RX sub BOR for MU (25kg/15kg 27-21-15 BOR plus 15-12-9 Push-ups)
RX sub AB – 650m Run
HB – move DB Carry 20m
Int1 – 22.5/15kg, 12-6-3 MU
Int2 – 22.5/15kg, 12-6-3 B-MU (R/B) or 15-10-5 Jump B-MU (Bar @ Chin) or BOR, PU
Int3 – 20/12kg, 12-6-3 B-MU (B/P) or 15-10-5 Jump B-MU (Bar @ Collar Bone) or BOR, PU
Beg1 – 15/10kg, 15-10-5 PU (G/P), Push-up/Push-ups (kns up/Ts dwn) or BOR,PU
Beg2 – 12/8kg, RR (1/0.5m), PU/PU (kns) or BOR, PU
Beg3 – 8/5kg, RR (1/0.5m), PU(kns)/12-6-3 PU (kns) or BOR, PU

At 12 min…

 

Part B

Semi-Final CrossFit Games (AFRICA – FiCT)

Event 5 FiCT 2021 Individuals – The Double Trap (Part B) (https://fittestincapetown.com/fict2021-tests/)

For Time:

50/35 cal Airbike

5m DB Carry (30kgx2/22.5kgx2)
15 DB Box Step-over (61cm/51cm)

10 DB Carry (30kgx2/22.5kgx2)

15 DB Box Step-over (61cm/51cm)

10 DB Carry (30kgx2/22.5kgx2)

TC – 10 min (Extended Time Cap 15 min)

Score = Time/TC plus 1 sec/rep missed

 

Part B
CFA LITE Options:
RX DB – 30kgx2/22.5kgx2
RX sub AB – 650m Run
RX sub BOR for MU (25kg/15kg 27-21-15 BOR)
Home-Based DB Carry/Farmers Walk (DB-C) – 25kg/15kg – 50m each
Home-Based DB Lunges 25 reps each
Int1 – 22.5/15kg, DB BSO (25kgx2/20kgx2 at 61/51cm)
Int2 – 22.5/15kg, DB BSO (22.5kgx2/16kgx2 at 61/51cm)
Int3 – 20/12kg, DB BSO (20kgx2/12kgx2 at 61/51cm)
Beg1 – 15/10kg, DB BSO (15kgx2/10kgx2 at 61/51cm)
Beg2 – 12/8kg, DB BSO (12kgx2/8kgx2 at 51cm)
Beg3 – 8/5kg, DB BSO (8kgx2/5kgx2 at 41cm)

 

Substitutions:

Shoulder –
AB – Fine or Run
DB BSO/DB Lunges – Fine
DB-C – Fine

Back –
AB – Fine or Run
DB BSO/DB Lunges – Fine or Hip Thruster (x3 reps)
DB-C – Ligher, more distance

Knee –
AB – Fine or Run
DB BSO/DB Lunges – Fine or Hip Thrusters (x3 reps)
DB-C – Lighter, more distance

 

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