Featured Image – Clyde mid-flight on BB Facing Burpees, with Ashlynne doing hers in the background.

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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 – 240622 

 

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) Man Maker Complex (2x DB) – Find a Max Load

I.e. Pushup on DB, DB row 1 side, DB row other side, jump to feet, squat clean thruster

CFA LITE Options:
Keep loading so that great form is maintained! Add additional reps if need to remain lighter!

 

Subs –

Shoulder –
Squat clean cluster (no overhead)

Back –
Back Rehab

Knee –
Fine (reduce load and add reps as needed)

 

then…

 

2) AMRAP 14 min of:
Manmakers (22.5kg x2/15kg x2)
*After every 10 MM complete 5 Wall Walks

 

Score = Total Reps

 

CFA LITE Options:
Int1 – 20kgx2/15kgx2; 5 WW
Int2 – 20kgx2/12kgx2; 4 WW
Int3 – 20kgx2/12kgx2; 4 WW
Beg1 – 15kgx2/10kgx2; 4 Half WW
Beg2 – 10kgx2/7.5kgx2; 4 1-step WW
Beg3 – 7.5kgx2/5kgx2; 4 Worm w

 

Subs –

Shoulder –
Squat clean cluster (no overhead)
WW – Scale down or Front Bridge (9 sec per rep)

Back –
MM – 2 rnds of 5 Pushups, 5 Ring Rows and 10 Hip Thrusters (3x reps) for the 10 MM
WW – Fine or Front Bridge (9 sec per rep)

Knee –
MM – Fine (reduce load and add reps as needed)
WW – 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