Featured Images – Some of our support crew at the “Fittest in PE” event this past weekend!!!!!! 

____________________________________________________

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 OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 251022

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

1) Candy
5 rounds for time of:
20 pull-ups
40 push-ups
60 squats

OR

Maggie
5 rounds for time of:
20 handstand push-ups
40 pull-ups
60 single-leg squats, alternating legs

TC = 30 min

Score = Time/TC plus 1 sec/rep missed
PU – sub BOR (22.5/15kg)

Compare to 200413 / 180611./ 060728

CFA LITE Options:
Candy and Maggie are the less frequently seen cousins of Cindy and Mary. Newer athletes should stick with variants of Candy and modify the movements and reps to limit muscular failure.Int1 – Maggie – 1/2 Abm
Rx to Level 4 – Candy RX or Maggie ;
Int1 – RX Candu or Maggie – 1/2 Abm ;
Int2 – Rx Candy or Maggie – 2/3 Abm ;
Int3 – Candy – RX ;
Beg1 – Candy – 4 Rnds (PU – P/G or J-PU or BOR 15/10kg), 40/30 PU (ts) ;
Beg2 – Candy – 4 Rnds (RR – 1/0.5m) or (BOR 10/7.5kg), 25 PU (ts)/40 PU (kns) ;
Beg3 – Candy – 3 Rnds (RR – 0.5/0m) or (BOR 7.5/5kg), 40 PU (kns)

Substitutions:

Shoulder –
Pull-Up – Rev Grip Strict PU/RR
PU/HSPU – plus PU
AS/pisols – Fine

Back –
Pull-Up – Fine or RR/Strict PU and Push-ups
PU/HSPU – Fine or Lite
AS/pisols – AS Fine (do Candy – limit depth as needed)

Knee –
Pull-Up – Fine or RR/Strict PU and Push-ups
PU/HSPU – Fine or Lite
AS/pisols – AS Fine (do Candy – limit depth 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 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

Featured Images – A BIG CONGRATULATIONS TO Our CrossFit Algoa RX Team (Dave, Thando, Eva, Hannah), our CrossFit Algoa Intermediate Team (Garric, Audrey, Dylan, Wilma), Rodger in the RX Individuals and Taine on our AFL Competitors Programming.

A massive THANK YOU to all our awesome supporters from CrossFit Algoa at the “Fittest in PE” event this past weekend!!!!!! 

____________________________________________________

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 OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 241022

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

For those who missed yesterday, complete today OR complete any OTHER Workout missed this week!

1) Last years CrossFit – Lift, Move, Work Online Comp

https://crossfit.leaderboards.com/competitions/2021-crossfit-lift-move-work/ – full deTails

Which track will present the right challenge for you?

The three components in Lift Move Work must be completed sequentially in a single 20-minute session as follows:

Minutes 0-4: Lift (4 minutes)
Minutes 4-6: Rest (2 minutes)
Minutes 6-10: Move (4 minutes)
Minutes 10-12: Rest (2 minutes)
Minutes 12-20: Work (8 minutes)
Minutes 20+: Celebrate with friends, take a nap, etc.

LIFT
FROM MINUTES 0-4, ESTABLISH:
TRACKS 1 (Rx), 2 (Int1) & 3 (Beg1)

1-rep-max clean

Score = Load (lb. and kg)

then…

MOVE
FROM MINUTES 6-10, COMPLETE AS MANY REPS AS POSSIBLE OF:
TRACK 1: Bar muscle-ups

TRACK 2: Pull-ups

TRACK 3: Ring rows

Score = Total Reps

then…

WORK

FROM MINUTES 12-20, COMPLETE AS MANY REPS AS POSSIBLE OF:
TRACK 1:
30 double-unders
8 single-arm dumbbell push presses (left arm), ♀35 lb./♂50 lb.
8 single-arm dumbbell push presses (right arm), ♀35 lb./♂50 lb.
8 lateral burpees over the dumbbell

TRACK 2:
20 double-unders
6 single-arm dumbbell push presses (left arm), ♀35 lb./♂50 lb.
6 single-arm dumbbell push presses (right arm), ♀35 lb./♂50 lb.
6 burpees

TRACK 3:
20 single-unders
5 single-arm dumbbell push presses (left arm), ♀20 lb./♂35 lb.
5 single-arm dumbbell push presses (right arm), ♀20 lb./♂35 lb.
5 burpees

Score = Total Reps

Scorecards will be available here at the start of competition: Thursday, Oct. 21 at 12 p.m. (noon) PT

Metric equivalents –
♀20 lb./♂35 lb.
♀35 lb./♂50 lb.
15 lb. – 7kg ; 20 lb. – 10kg ; 25 lb. – 11.3kg ; 30 lb. – 13.6kg ; 35 lb. – 15kg; 50lb – 22.5kg

CFA LITE:
TRACKS 1 (Rx), 2 (Int1) & 3 (Beg1)

Substitutions:

Shoulder –
Clean – Fine or DL
MU – Rev Grip Strict PU/RR and Plus Pushups (3 for 1)
DU/SU – Fine or Jump Clap
DB PP – Hang Power Clean
Bps – Fine or Str arm bps

Back –
Clean – Hip Thrusters (loaded)
MU – find or RR/Strict PU and Push-ups
DU/SU – Fine or Calf Pulses
DB PP – Srict Press or Fine
Bps – Fine or Box/Str arm bps

Knee –
Clean – Muscle Clean or Hang Muscle clean
MU – find or PU and Push-ups
DU/SU – Fine or Calf Pulses
DB PP – Fine or Srict Press
Bps – Fine or Box/Str arm bps

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 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

Featured Image – Come support our CrossFit Algoa Teams at “Fittest in PE” this Friday to Sunday… catch all the details at: https://www.fittestinpe.com/! 

____________________________________________________

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 OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 221022

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

For those who missed yesterday, complete today OR complete any OTHER Workout missed this week!

1) Tabata the following:

a) DB Lateral Facing Burpees

1 min Rest

b) Jumping alternate Lunges

1 min Rest

c) Sit-Ups

1 min Rest

d) Push-ups

1 min Rest

e) DB Split Jerk (1 Rnd L, next R)

1 min Rest

f) DB(x1) Thruster (1 Rnd L, next R) (22.5kg/15kg)

1 min Rest

g) Double Under

Score = Total Reps

CFA LITE:
29 minutes
Int1 – 25/15kg

Int2 – 22.5/15kg

Int3 – 20/15kg

Beg1 – 15/10kg, Lunge, PU (ts/Kns up, ts dwn), SU

Beg2 – 10/7.5kg, Bp SO, Lunge, PU (kns up, ts dwn/kns), SU

Beg3/TC – 7.5/5kg, Bp SO, Static Lunge (1x abm), PU (kns), SU

Subs –
Shoulder:
DB Lat Facing Bps – Str arm
J/Alt Lunge – Fine
SU – Fine (inv arm on belly)
PU – Plus push-ups (3 for 1)
DB SJ – Inv side Hang Power Clean
DB Thr- Front Squat involved side
DU/SU – Fine

Back:
DB Lat Facing Bps – Str arm
J/Alt Lunge – Static Lunge
SU – Front Bridge (3 sec – 1 rep)
PU – Fine
DB SJ – Strict press
DB Thr- Airsquat
DU/SU – SU or Calf Pulses

Knee:
DB Lat Facing Bps – Fine
J/Alt Lunge – Fine or Step/static or Airsquat
SU – Fine
PU – Fine
DB SJ – Fine or Push Press
DB Thr – Fine (limit load/depth)
DU/SU – Fine or Calf Pulses

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 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

Featured Image – Come support our CrossFit Algoa Teams at “Fittest in PE” this Friday to Sunday… catch all the details at: https://www.fittestinpe.com/! 

____________________________________________________

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 OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 211022

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

1) Tabata the following:

a) DB Lateral Facing Burpees

1 min Rest

b) Jumping alternate Lunges

1 min Rest

c) Sit-Ups

1 min Rest

d) Push-ups

1 min Rest

e) DB Split Jerk (1 Rnd L, next R)

1 min Rest

f) DB(x1) Thruster (1 Rnd L, next R) (22.5kg/15kg)

1 min Rest

g) Double Under

Score = Total Reps

CFA LITE:
29 minutes
Int1 – 25/15kg

Int2 – 22.5/15kg

Int3 – 20/15kg

Beg1 – 15/10kg, Lunge, PU (ts/Kns up, ts dwn), SU

Beg2 – 10/7.5kg, Bp SO, Lunge, PU (kns up, ts dwn/kns), SU

Beg3/TC – 7.5/5kg, Bp SO, Static Lunge (1x abm), PU (kns), SU

Subs –
Shoulder:
DB Lat Facing Bps – Str arm
J/Alt Lunge – Fine
SU – Fine (inv arm on belly)
PU – Plus push-ups (3 for 1)
DB SJ – Inv side Hang Power Clean
DB Thr- Front Squat involved side
DU/SU – Fine

Back:
DB Lat Facing Bps – Str arm
J/Alt Lunge – Static Lunge
SU – Front Bridge (3 sec – 1 rep)
PU – Fine
DB SJ – Strict press
DB Thr- Airsquat
DU/SU – SU or Calf Pulses

Knee:
DB Lat Facing Bps – Fine
J/Alt Lunge – Fine or Step/static or Airsquat
SU – Fine
PU – Fine
DB SJ – Fine or Push Press
DB Thr – Fine (limit load/depth)
DU/SU – Fine or Calf Pulses

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 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

Featured Image – Come support our CrossFit Algoa Teams at “Fittest in PE” this Friday to Sunday… catch all the details at: https://www.fittestinpe.com/! 

____________________________________________________

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 OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 201022

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

1) In Teams of 4 – AMRAP the following for 12 min alternating 1 for 1:
5m Sled push high bar/low bar (35kg plus 45kg)

Score = Total Reps (5m = 1 rep)
NB – Men push Low Bar or at low bar level on poles ; Women push on poles just above high bar mark

CFA/AFL LITE Options:
If alone – Push 10m, then rest 2x time taken to push 10m (i.e. 5 sec push:10 sec rest)
5m = 1 Rep on sleds
NB – Men push Low Bar or at low bar level on poles ; Women push on poles just above high bar mark
Int1/2/3 – same
Beg1 – 35kg plus 30kg
Beg3 – 35kg plus 10kg

Substitutions:

Shoulder –
Sled push – Sled pull (harness)

Back –
Sled push – Fine or Sled pull (harness)

Knee-
Sled push – Fine

then…

2) CrossFit Algoa’s WOUNDED ANIMAL 4…

Complete the following FT (T2,3):
40 Muscle-ups
…But EMOM complete 7.62 m HS Walk (starting at 0 min)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

CrossFit Algoa’s LITE variant of WOUNDED ANIMAL 4…

Int1 – 30, HSW 5m
Int2 – 20, HSW 4m
Int3 – 30 B/MU (B/P) or Jumping MU, HSW 3m or 1 WW
Beg1 – 30 PU (P/G), 30/20 PU (t), 7.62m BW (Str)
Beg2 – 30 RR (1/0.5m), 30/20 PU (k), 7.62m BW (Bnt)

Substitutions:

Shoulder –
MU – Strict Rev Grip PU/BOR/RR
HSW – Push-up Hold w opp shlder taps (21 taps)

Back –
MU – Strict Rev Grip PU/RR
HSW – Push-up Hold w opp shlder taps (21 taps)

Knee –
MU – Fine (watch jump-up/drop-off)
HSW – 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 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

Featured Image – Come support our CrossFit Algoa Teams at “Fittest in PE” this Friday to Sunday… catch all the details at: https://www.fittestinpe.com/! 

____________________________________________________

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 OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 191022

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

1) EMOM complete the following for Max Load:
Min 1 – Front Squat 3 (70-80% 1RM)
Min 2 – Strict Weighted Rev Grip Pull-up 3 (Max Loading)

Score = F/Squat Load plus PU Load (BW plus loading) or Minus PU band assistance (BW less band assistance)

Theoretical Band Assistance: 
Red – 5kg
Black – 10kg
Purple – 15kg
Green – 20kg
Blue – 30kg
Orange – 40kg

CFA LITE Options:
Keep loading so that great form and position are maintained

Subs..
See below

then…

2) FiPe TEAM – https://www.fittestinpe.com/workouts-2022

Event 4 – Snuggles Pace

Rx & Intermediate

For Time
20 Sync Shuttle Sprints (6M) – to work MF Pair Sandbag Hold (70/45kg)/(INT – 45/35kg)
140 Wall Balls (20lb/14lb to 10ft)/(INT – 20lb/14lb to 9ft)
140 Toes To Bar / 70 Toes To Bar
20 Sync Shuttle Sprints – to work MF Pair Sandbag Hold (70/45kg)/(INT – 45/35kg)

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

Workout Flow
At 3,2,1 Go, the first MF pair will run to their sandbags, pick them up, and release the other MF Pair to start their sync Shuttle sprints. The pairs may swop out athletes at any time, as long as 1 male and 1 female are holding a sandbag. A sync shuttle sprint is where both athletes sync with both hands behind the line, i.e. four hands touch the floor at the same time.

After the 20th shuttle, all 4 athletes will run to the waiting zone, and release their first athlete to complete 140 Wall Balls. The athletes may swop out whenever they want, but will have to come and tag the other athlete in the waiting zone. The athletes must also keep the order of M1-F1-M2-F2.

This order may not change during the Wall Balls/Toes To Bar section. After the Wall Balls, the athletes may start their 140 Toes To Bar, also splitting the reps between all 4 athletes. PLEASE NOTE, athletes MUST face the wall when doing Toes To Bar.
After the last Toes To Bar, the athletes will repeat the Shuttle Sprint sequence until another 20 reps are completed.

CFA/AFL LITE Options:
If Alone – Run 10x 6m Shuttles and Hold SB for time taken
6m = 1 Rep  ;  S Run – both hands and feet must touch floor after beacon
RX – 9.1/6.3kg
Sandbag Hold sub – Front Rack Hold (70/45kg); complete 25% of the reps for the WB and T2B
Int1 – 10/6.3kg; 120 T2B
Int2 – 10/6.3kg; 100 T2B
Int3(INT) – 10/6.3kg at 9ft; 70 T2B; 45/35kg
Beg1 – 6.3/4.5kg; 140 HLR
Beg2 – 6.3/4.5kg, 9ft-274.3cm/8ft-243cm; 140 HKR
Beg3 – 6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm; 100 C2K

Substitutions:

Shoulder –
Run – Fine
WB – WB Squat
T2B – Front Bridge (3sec/1rep)

Back –
Run – Fine
WB – WB Squat
T2B – Front Bridge (3sec/1rep)

Knee-
Run – Fine
WB – WB Squat
T2B – Front Bridge (3sec/1rep)

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 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

Featured Image – Come support our CrossFit Algoa Teams at “Fittest in PE” this Friday to Sunday… catch all the details at: https://www.fittestinpe.com/! 

____________________________________________________

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 OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 181022

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

1) EMOM build to 70% 1RM on the following Lifts:
a) Min 1 – 5: Hang Squat Snatch
b) Min 6 – 10: Hang Squat Clean

Score = Hang Snatch + Hang Clean

CFA LITE Options:
Keep loading so that great form and position are maintained

Subs..
See below

then…

2) FiPE IND – https://www.fittestinpe.com/workouts-2022

Event 2

Rx & Intermediate…

2:00 Max Calorie Row
:30 Rest
2:00 to attempt 1RM Hang Snatch
:30 Rest
2:00 Max Calorie Row
:30 Rest
2:00 to attempt 1RM Hang Clean
:30 Rest
2:00 Max Calorie Row
:30 Rest
2:00 to attempt Max Deadlifts @ (100/65kg)/(80/55kg)

TC – 14.5 min

2A = Row A1 + Row A2 + Row A3

2B = Hang Snatch (B1) + Hang Clean (B2)

2C = Total Deadlifts

CFA LITE Options:
Cleans and Snatches are Power or Squat
RX – 100/65kg
Int1 – 90/62kg
Int2(Int) – 80/55kg
Int3 – 70/45kg
Beg1 – 16/10kg; 60/40kg
Beg2 – 12/8kg; 50/32kg
Beg3 – 8/5kg; 40kg/25kg

Substitutions:
Shoulder –
Row – Fine but SDHP rather Russ KBS
HClean – Fine
HSnatch – Clean
DL – Fine

Back –
Row – rather Aibike
HClean – Hip Thrusters
HSnatch – Hip Thrusters
DL – Back Rehab

Knee –
Row – rather Aibike
HClean – Fine (power clean)
HSnatch – Fine (power snatch)
DL – 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 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

Featured Image – Jemima “Mighty Mouse” on banded Bar Muscle-ups, with Mark and Don in the background, on CrossFit Algoa’s 2022 WOD “You are Not Alone” to celebrate #worldmentalhealthday in 2022! 

____________________________________________________

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 OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 171022

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

1) AMRAP the following in Teams of 5 for 30 min with Ath 1 calling the rotation:
Ath 1 – Airbike OR Row 30/20 cal or SDHP 30 (20kg/12kg)
Ath 2 – AMRAP Shuttle Run (6m)
Ath 3 – AMRAP Target Burpees (15.24cm)
Ath 4 – AMRAP Box Step-ups (22.5kg/15kg at 61cm/51cm)
Ath 5 – Rests

Score = Total Reps

6m = 1 Rep
BSUp – hold DB anyhow but cannot rest on leg/box

CFA LITE Options:
Beg1 – 15/10kg BSup (51cm); 16/10kg
Beg2 – 10/7kg BSup (41cm); 12/8kg
Beg3 – 7.5/5kg (30cm); 8/5kg

Substitutions:
Shoulder –
AirB – Fine
Row – Fine but SDHP rather Russ KBS
Run – Fine
T/Bps – Str arm
BSUp – Fine

Back –
AirB – Fine
Run – Bike (2.5x dist)
Row – rather Aibike
T/Bps – Box Bps
BSUp – BW Reduced height

Knee –
AirB – Fine
Run – Fine or Airbike (2.5x dist)
Row – Fine
T/Bps – Fine
BSUp – Reduced height

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 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

Featured Image – Alex in her ORP “Optimal Recovery Position” after CrossFit Algoa’s 2022 WOD “You are Not Alone” to celebrate #worldmentalhealthday in 2022! 

____________________________________________________

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 OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 121022

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

1) AMRAP 40:20 for 8 min:

6m Shuttle Sprint

Score = Total Reps
Std – both feet cross line and 1 hand touches floor

CFA LITE:
All same

Sub’s

Shoulder –
S-Run – Fine

Back –
S-Run – Airbike (cal) 1cal = 2 reps on S-Run

Knee –
S-Run – Fine or Airbike (cal) 1cal = 2 reps on S-Run

then…

2) AMRAP the following for 16 min with Ath 1 calling the rotation:

Athlete 1 – 8x 5m Sled push high bar/low bar (35kg plus 55kg/25kg)
Athlete 2 – AMRAP Legless Rope Climb (4.1m)
Athlete 3 – AMRAP Thrusters (50kg/33kg)
Athlete 4 – AMRAP Wall Balls (13.6kg/10kg)

Score = Total Reps

CFA/AFL LITE Options:
5m = 1 Rep on sleds
NB – Towell looped over pull-up bar (leg mvt/kipping allowed); 6 T-PU = 1 Rep
Use KB or closest DB loading
Int1 – 35kg plus 50/23kg; 45/30kg; LL-RC; 10/6.3kg WB
Int2 – 40/25kg; Half LL-RC no jmp; 10/6.3kg WB
Int3 – 35kg plus 45/15kg; 35/20kg; 4/asc Pulls LL-RC or 6/asc R-PU; 10/6.3kg WB
Beg1 – 35kg plus 40/13kg; 30/15kg; Rope-PU (P/G); 51cm; 6.3/4.5kg WB
Beg2 – 35kg plus 20/0kg; 20/12kg; Rope Pulls (Ly2 stand – str kns); 51cm; WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm)
Beg3 – 35kg plus 20/0kg; 15/8kg; Rope Pulls (Ly2 stand – bnt kns/hips); 41cm; WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm)

Substitutions:

Shoulder –
Sled push – Sled pull (harness)
LL-RC/T-PU – Fine Strict R-PU / Towel RR (walk forward to inc difficulty)
Thr – Front Squat
WB – WB Squat

Back –
Sled push – Fine or Sled pull (harness)
LL-RC/T-PU – Fine Strict R-PU / Towel RR (walk forward to inc difficulty)
Thr – Hip Thruster
WB – AirSquat

Knee-
Sled push – Fine
LL-RC/T-PU – Fine (watch jump-up/drop-off)
Thr – Fine (limit depth load)
WB – Fine (limit depth load)

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 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

Featured Image – Nonke on CrossFit Algoa’s 2022 WOD “You are Not Alone” to celebrate #worldmentalhealthday in 2022! 

____________________________________________________

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 OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 141022

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

1) Complete 2 Rnds of the following:

Part A: From 0 – 4 min and (16 – 20 min – Rnd 2)…

Row 500m/400m or 50 SDHP (32kg/24kg)

Into…

find a 1 RM Max Hang Snatch

TC – 4 min (20 min Rnd 2)

Rest 3 min…

Part B: From 7:00 – 11:00 (4 min) and (23 – 27 min – Rnd 2):

600m/500m or 60 SDHP (32kg/24kg)

Into….

AMRAP Deadlift (100kg/65kg)

Rest 5 min (11:00-16:00 Rnd 1)

TC – 11 min (Rnd 1) and (27 min – Rnd 2)

Score = Hang Sntch Load (Rnd 1), plus Hang Snatch Load (Rnd 2), plus DL Reps (Rnd 1), plus DL Reps (Rnd 2)

CFA LITE Options:
SDHP sub – 1 Rep = 10m; RX- L4 Heavier (32/24kg)
Level2 – 95/66kg
Level4 – 90/63kg
Int1 – 20/12kg; 80/55kg
Int2 – 20/12kg; 75/52kg
Int3 – 20/12kg; 70/50kg
Beg1 – Row 450/350m or 45 SDHP; PartB- 550/450m or 55 SDHP 16/10kg; 65/45kg
Beg2 – Row 400/300m or 40 SDHP; PartB – 500/400m or 50 SDHP 12/8kg; 50/25kg
Beg3 – Row 350/250m or 35 SDHP; PartB – 450/350m or 45 SDHP 8/5kg; 40/25kg

Substitutions:

Shoulder –
Row – Fine
SDHP – USA KBS
DL – Fine
HS – Hang Clean

Back –
Row – airbike 2.5x dis
SDHP – rather airbike
DL – Hip Thruster
HS – Back Rehab mvt or Airsquat

Knee –
Row – Fine
SDHP – Fine
DL – Fine
HS – Fine (limit depth/load)

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 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