Featured Images – If you missed the 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 below to help support him get to the CrossFit Games!

 

 

 

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 

 

#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 – 120722 

 

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) DB Overheadsquat 3 – E2ndMon2ndM for 10 min (5 Rnds, Climb to Max Day)

Score = Total Reps

 

CFA LITE Options:
Keep loading so that great form is maintained!

 

Substitutions:
Shoulder –
DB OHS – Front Squat

Back –
DB OHS – Lighter or Hip Thrusters / Back Rehab

Knee –
DB OHS – Fine or Lighter (watch depth)

 

then…

 

2) AMRAP 12 min of:
10 (5e) DB Hang Snatch (squat) (22.5/15kg)
10 HSPU

 

Score = Total Reps

 

CFA LITE Options:
Use KB or closest DB loading
Int1 – same
Int2 – 1/2 abm
Int3 – 20/12kg; 2/3 abm
Beg1 – 15/10kg; PPU (61cm/15cm)
Beg2 – 10/7kg; PPU (15cm/Flr)
Beg3 – 7.5/5kg; PPU (Flr/Kns 2x15kg Bmprs)

 

Substitutions:
Shoulder –
DB HS – non-involed fine / Involved – DB Hang Clean
HSPU – Plus Push-ups

Back –
DB HS – Hip Thrusters or Lighter
HSPU – Push-ups

Knee –
DB HS – Fine or limit depth/load
HSPU – Fine (watch kick-up/down)

 

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