Featured Image – “THORIN” – CrossFit Algoa’s Memorial WOD for Thorin Mallinson … please scroll down for the citation!!

Our 6th @EastCapeChamps in-person Event is back for 2022!

The Dates are 23-25 September 2022…
*23 Sept (Fri) Individuals
*24, 25 Sept (Sat/Sun) Teams

Full details coming soon at www.eastcapechamps.co.za 
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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 – 040722 

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) “THORIN” – CrossFit Algoa’s Memorial WOD for Thorin Mallinson

Thorin was a member of both CrossFit Algoa when he lived in PE and then our sister Box, CrossFit East London. We will always remember Thorin’s happy, enthusiastic and caring attitude towards life. Thorin Mallinson passed away tragically in a MVA on Tuesday 28/6/16 and his Birthday was on 26 June. RIP Thorin – we will miss you!!!!!

“THORIN” – 24 min AMRAP of:
200 m Plate Carry (20kg/10kg)
6 Squat Snatch (75kg/50kg)
24 Push-ups
26 Pull-ups

Score = Total Reps

CFA LITE Options:
Int1 – 70/46kg ; PU
Int2 – 65/42kg, 15/7.5kg ; PU
Int3 – 60/39kg, 15/7.5kg ; PU
Beg1 – 45/25kg, 10/5kg, PU (G/P), PU (Fl/k) ;
Beg2 – 30/20kg, 5/2.5kg, RR (1m/0.5m), PU (k)
Beg3 – 20/12kg, Run no burden, RR (0.5/0m), PU (Box/Table 76cm)

HOME-BASED WOD – Complete 15 Squat Snatches with the Plate or Implement you are carrying. If no Pull-up Bar then complete BOR with Plate/Implement for carry!

CFA LITE Options (Home-Based):
Int1 – 70/46kg ; 20/10kg ; PU or 42 BOR
Int2 – 65/42kg, 15/7.5kg ; PU or 42 BOR
Int3 – 60/39kg, 15/7.5kg ; PU or 42 BOR
Beg1 – 45/25kg, 10/5kg, PU (G/P)/Jump PU/ 42 BOR, PU (Fl/k)
Beg2 – 30/20kg, 5/2.5kg, RR (1/0.5m) / 42 BOR, PU (k)
Beg3 – 20/12kg, Run no burden, RR (0.5/0m) / 42 BOR, PU (Box/Table 76cm)

Substitutions:
Shoulder –
P-Carry – Fine
SSnatch – Power Clean
Push-ups – Plus Push-ups (3 for 1)
Pull-ups – Underhand grip or RR/BOR

Back –
P-Carry – Walk
SSnatch – Hip Thrusters (Banded/loaded)
Push-ups – Fine
Pull-ups – Fine (if kipping niggles – 15 strict instead)

Knee –
P-Carry – Walk/cycle
SSnatch – 10 Hang Power Snatch OR Hip Thrusters (Banded/loaded)
Push-ups – Fine
Pull-ups – Fine (watch drop off)

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