Featured Video and Images – GO K Challenge – Kayden is the youngest South African (African) CrossFit Athlete to qualify for the CrossFit Games!! He is 15 years old and lives in George! Please help us support his trip to Madison Wisconsin, USA. Please see all the details above and below for supporting him!

 

 

 

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 – 110722 

 

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

 

If you missed yesterday then please complete today…. otherwise chat to the coach for alternatives from our AFL Programming!!

 

1) Those who missed the GO K-CHALLENGE – you can complete this today! FOR THE REST … see Workout (2)

K-Challenge – Fundraiser Kayden

Kayden is the youngest South African (African) CrossFit Athlete to qualify for the CrossFit Games!! He is 15 years old and lives in George!

K-challenge – 1-10 July 2022

For our Box… we will be raising Funds to assist Kayden get to the CrossFit Games. The suggested Entry Fee is R50 but feel free to donate any amount.

Here are the Bank Details:
Account Holder: CR Steyn
Nedbank
Current Account
Acc no. 1714044394
Branch Code:198765
Ref: “Go K Challenge”

 

ENTRY FEE:
R50

 

AMRAP 15 min of:
2 Wall Walks
6 DeadLifts (90kg/60kg)
8 Box Jump (61cm/51cm)

Score = Total Reps

 

Scaled Movements (K-Challenge):
14 ShoulderTaps
Deadlift weight – scaled to a heavy 6 rep weight
Box Jumps – Box Step-ups

 

CFA LITE Options:
Level1 – 86/57kg
Level2 – 81/54kg
Level3 – 79/53kg
Level4 – 77/51kg
Int1 – 72/48kg
Int2 – 68/45kg
Int3 – 65/44kg
Beg1 – 61/41kg; 2 Half WW or 14 opp sh taps-box; BSO (61/51cm)
Beg2 – 50/33kg; 2 1-step WW or 14 opp sh taps-box; BSO (51/41cmcm)
Beg3 – 36/24kg; 2 Worm W 14 opp sh taps-box; BSO (41/30cm)

 

Sub’s –
Shoulder:
WW – Push-up hold w opp shlder taps
DL – Fine
BJ – Fine

Back:
WW – Push-up hold w opp shlder taps
DL – Hip Thruster
BJ – Step-up (Reduce height as needed)

Knee:
WW – Fine
DL – Fine
BJ – Step-up (Reduce height as needed)

 

FOR THE REST…

2) AMRAP 25 min of:
800m Run
7 Wall Walks
15 Burpee DBx2 Box Step-Overs (22.5kgx2/15kgx2 at 61cm/51cm)

Score = Total Reps
10m = 1 Rep
BBSO – Bp Push-up done on DB’s ; Farmers Walk Carry for Step-over

 

CFA LITE Options:
Int1/2 – 22.5×2/15x2kg; same
Int3 – 20×2/15×2; same
Beg1 – 15×2/10×2; 7 Half WW; BBSO (61/51cm)
Beg2 – 10×2/7.5×2; 7 1-step WW; BBSO (51/41cmcm)
Beg3 – 5×2/2.5×2; Worm W; BBSO (41/30cm)

Score = Total Reps

 

Sub’s –
Shoulder:
Run – Fine
WW – Push-up hold w opp shlder taps
BBJO – Fine bu Straight Arm Bps

Back:
Run – Airbike (2.5x dist)
WW – Push-up hold w opp shlder taps
BBJO – Straight Arm Bps, Step-up (Reduce load and height as needed)

Knee:
Run – Run or Airbike (2.5x dist)
WW – Fine
BBJO – Step-up (Reduce height as needed)

 

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