Our ECC Competition Registration closes on 16 Sept 2022 – Get in on the fun and action and Register now!! 

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 at www.eastcapechamps.co.za 
____________________________________________________

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 – 070922 

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) Complete 5 Rounds of the following for Max Reps: 

Min 1 – AMRAP Strict Ring Dips

Rest 1 min

Score = Total Reps

CFA LITE Options:
Int1/2 – S-RD
Int3 – S-RD (R/B)
Beg1 – SD Jumpup or S-RB (B/P)
Beg2 – SPD/Chair Dips (Str)
Beg3 – SPD/Chair Dips (Bnt)

Substitutions:

Shoulder –
RD – Plus Push-ups (3 for 1)

Back –
RD – Fine (but do strict)

Knee –
SD – Fine (but watch jumping)

then…

2) Complete 5 Rnds for time of:
400m Run
10 Hang Power Cleans (80kg/52kg)
20 T2B

TC – 20 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
T2B sub is lying feet to hands
Home-Based Sub DB/KB/Light BB – 25/15kg – 30 Reps
Int1 – 75/50kg; 18 T2B; 22.5/15kg
Int2 – 70/45kg; 16 T2B; 20/12kg
Int3 – 65/42kg; 14 T2B, 20/12kg
Beg1 – 50/40kg; HLR (or Lying F2H), 16/10kg
Beg2 – 40/25kg; HKR (or Lying K2H); 12/8kg
Beg3 – 30/18kg; Sitting (K2C); 8/5kg

Substitutions:
Shoulder –
Run – Fine
HPC – Fine or DL
T2B – Lying leg raise (F2H or K2H) – 1 arm OH

Back –
Run – Airbike 2.5x dist
HPC – Hang Power Cleans or Hip Thrusters (3x reps)
T2B – F/Bridge (divide time by 3 for reps)

Knee –
Run – Airbike 2.5x dist
HPC – Hang Power Cleans or Hip Thrusters (3x reps)
T2B – fine (watch jump-up/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

Feature Image –  Marco, Rochelle, Tim and Jemima at our 2017 ECC… REMINDER 10 days left to Register – Our ECC Competition Registration closes on 16 Sept 2022 – Get in on the fun and action and Register now!! Plse scroll down for more info…

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 
____________________________________________________

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 – 060922 

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) Push Press 5 – E2ndMon2ndM for 5 Rnds (10 min) (75% 1RM)

Score = Load

CFA LITE OPTIONS:
Keep loading so that great form can be maintained!

then…

2) Repeat 2 Sept 21…

AMRAP 14:
10 Strict Pull-ups
5 Turkish Get-ups (32kg/16kg)

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

CFA/AFL LITE Options:
Use any Implement (DB/KB/SB/BB)
RX – 32/24kg
T1 (Level 4) – 32/24kg
Int1 – 8 S-PU; 30/20kg
Int2 – 7 S-PU; 24/16kg
Int3 – 6 S-PU; 20/12kg
Beg1 – PU (P/G); 15/10kg
Beg2 – RR (1.5/1m); 10/7.5kg
Beg3 – RR (1/0,5m); 7.5/5kg

Substitutions:

Shoulder –
PU – Rev Grip or RR or BOR
TGU – Non-Inv Side – TGU ; Inv Side – 10 Sit-ups, 10 Lunges

Back –
PU – 45 Strict Rev Grip or RR
TGU – Lighter ; Otherwise – TGU SU 2 each OR Side Bridge 20 sec one side (3 reps) PLUS 10 Lunges

Knee –
PU – Fine (watch jump-up/drop-off)
TGU – TGU SU 4 each, 10 Airsquats OR 10 Hip Thrusters

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

Feature Image – 2017 ECC … Alwyn and Eva on Sandbag Lunges … REMINDER – Our ECC Competition Registration closes on 16 Sept 2022 – Get in on the fun and action and Register now!! Plse scroll down for more info…

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 
____________________________________________________

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 – 050922 

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) Clean Deadlift, Hang Clean (Power), Clean (Squat) – E90sOn90s for 8 Rnds (12 min, Max Day)

Score = Load

CFA LITE OPTIONS:
Keep loading so that great form can be maintained!

then…

2) AMRAP 10 min:
30 Clean (power) and Jerk (any) (40kg/25kg)
30 Clean (power) and Jerk (any) (75kg/50kg)
AMRAP Clean (power) and Jerk (any) (95kg/65kg)

Score = Total Reps

CrossFit Algoa LITE Options:
Rx – 40-75-95kg/25-50-65kg
Int1 – 36-68-86kg/23-45-59kg
Int2 – 32-61-77kg/20-41-53kg
Int3 – 29-55-69-kg/18-36-47kg
Beg1 – 26-49-62kg/16-33-43kg
Beg2 – 22-41-52kg/14-27-36-kg
Beg3 – 18-34-43kg/11-23-30kg

Substitutions:
Shoulder –
Clean – Fine
Jerk – Hang Power Clean

Back –
Clean & Jerk – Hip Thrusters and other rehab

Knee –
Clean – Fine
Jerk – 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

REMINDER – Our ECC Competition Registration closes on 16 Sept 2022 – Get in on the fun and action and Register now!! Plse scroll down for more info…

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 
____________________________________________________

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 – 030922 

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

For those who missed yesterday, complete today OR complete any OTHER Workout missed this week OR the Met Con below Jackie!

1) Practice Bar Muscle-ups

Score = For Quality

Review.. https://youtu.be/astSQRh1-i0

then…

2) CrossFit Games 2022 https://games.crossfit.com/workouts/games/2022

Event Mens- https://youtu.be/hxKSX37efyE

JACKIE PRO

For time:
1000-m row
50 thrusters
30 bar muscle-ups

Women: 65 lb (29kg)
Men: 95 lb (43kg)

Time cap: 10 minutes (men), 11 minutes (women)
Class TC – 15 min (BUT AFTER TIME CAP GO TO COMPLETION TODAY!! NOTE TIME)

The 1,000-m row must be completed in under 3:40 for the women and under 3:15 for the men.

LITE Options:
Row sub – SDHP sub 100 reps (20/12kg)
No Rowing TC for LITE (only RX)
Int1 – 20/12kg, 43/29kg, B-MU (R/B)
Int2 – 20/12kg, 40/25kg, B-MU (B/P)
Int3 – 20/12kg, 35/22kg, B-MU (P/G)
Beg1 – 16/10kg, 30kg/20kg, PU (P/G)
Beg2 – 12/8kg, 23kg/15kg, RR (1/0,5m)
Beg3 – 8/5kg, 15kg/9kg, RR (0,5/0m)

Substitutions:
Shoulder –
Row – fine
SDHP – Russ KBS
Thr – Front Squats
B-MU – Fine or Rev Grip S-PU or RR or BOR

Back –
Row – Rather airbike (2.5x dis)
SDHP – from Hang
Thr – Hip Thrusters
B-MU – Rev Grip S-PU or RR

Knee –
Row – Fine or Rather airbike (2.5x dis)
SDHP – Fine
Thr – Fine (limit depth and load as needed)
B-MU – Fine (watch jump-up/down)

OR…

Complete 2 Rnds of the following FT:
50 Box Jump Over (61cm/51cm)
25 DB Step Over (32kgx2/24kgx2 at 61cm/51cm)
10 Rope Climb (4.57m)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Rope Climb Subbed with Towell PU or Towell RR
Towell looped over pull-up bar (leg mvt/kipping allowed); 6 T-PU = 1 Rep
Use KB or closest DB loading
BJO sub – Broad Jump (1.24/1m)
DB/KB SO sub – 40 Walking Lunges
RX H-B sub – DB/KB/BP – 25kg/15kg
Int1 – SI 22.5/15kg; 8 RC; 24kgx2/20kgx2
Int2 – SI 20kg/15kg; 7 RC; 24kgx2/20kgx2
Int3 – SI 20/12kg; 10 Half RC; 20kgx2/20kgx2
Beg1 – SI 15/10kg; 15 Ly 2 Stand (str) or 30 banded T-PU (P/G); 51cm; 20kgx2/16kgx2; BSO (61/51cm) or BJ (1/0.8m)
Beg2 – SI 12/8kg; 15 Ly 2 Stand (str legs, hip bend) or 30 Towell Ring Rows (1/0.5m); 51cm; 12kgx2/12kgx2; BSO (51cm)/BJ (0.8/0.5m)
Beg3 – SI 8/5kg; 15 Sit 2 Stand or 30 Towell Ring Rows (0.5/0m); 41cm; 8kgx2/8kgx2; BSO (41cm)/Broad Step (0.6m/0.4m)

Substitutions:

Shoulder –
RC/T-PU – Fine or Towel RR (walk forward to inc difficulty)
DB SO – Fine
BJO/BJ – Fine

Back –
RC/T-PU – Fine or Towel RR (walk forward to inc difficulty); NB – watch drop-off/jump-up
DB SO – Fine (Reduced height/weight) or Single-legged hip thrusters
BJO/BJ – Step-over (reduce height)

Knee-
RC/T-PU – Fine or Towel RR (walk forward to inc difficulty); NB – watch drop-off/jump-up
DB SO – Fine (Reduced height/weight) or Single-legged hip thrusters
BJO/BJ – Fine or Step-O (reduce 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 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

Featured Image – Crystal on DB Snatches during the CrossFit Games simulated Event “Hat Trick”… good positioning Crystal! 

REMINDER – ECC REGISTRATIONS HAVE OPENED!! Plse scroll down for more info…

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 
____________________________________________________

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 – 010922 

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) TNG Power Snatch 2 – E90son90s for 8 Rnds (12 min) (Build to a Max Day)

Score = Max Load

CFA LITE OPTIONS:
Keep loading to a level at which great form can be maintained!

Substitutions:

See below

then…

2) Complete 10-9-8-7-6-5-4-3-2-1 of the following FT:

Snatches (power) (61kg/43kg)
Burpees over the bar

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

Scaling:
Reduce the load on the barbell so you can complete the 3 reps unbroken for most of the workout.

CFA LITE Variations:
BBF Bps Standard – Step/jump back/up but 2 foot take-off, any landing
Db/KB/Bp/Light BB – 12-11-10-9-8-7-6-5-4-3 on DB Reps on 25kg/15kg
Int1 – 55/38kg; 25/15kg
Int2 – 50/35kg; 22.5/15kg
Int3 – 47kg/32kg; 20/12kg
Beg1 – 40/28kg; 15/10kg
Beg2 – 30/20kg; 10/7.5kg; BBF Bp (SO)
Beg3 – 20/12kg; 7.5/5kg; BBF Bp (SO)

Substitutions:
Shoulder –
Snatch – Clean (power)
BBF Bps – Str arm Bps

Back –
Snatch – Hang Power Snatch (lighter) or Hip Thr (2x)
BBF Bps – Str arm Bps

Knee –
Snatch – Low Hang Power Snatch (lighter) with half squat or Hip Thr (2x)
BBF Bps – 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 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

Featured Image – Class on our Memorial Workout – “Andy – Farmer Grandpa”… from the front – Coach Thando, Anrika, Marisa, Phumelela, and Maryka and the Sandbag and DB carry portion of the Workout! 

REMINDER – ECC REGISTRATIONS HAVE OPENED!! Plse scroll down for more info…

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 
____________________________________________________

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 – 310822 

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) Practice Kipping or Butterfly Pull-ups

Score = For Quality

then…

2) Repeat from – 27 Aug 2021…

AMRAP 15 min:
5 Strict Pull-ups
10 Airsquats
5 Push-ups
10 Jumping Alt. Lunges

Score = Total Reps

CFA LITE Options:
Beg1 – S-PU (P/G), PU (Ts/3 Ts or 5 Kns up/Ts dwn), Step Lunges
Beg2 – S-RR (1/0.5m), Push-U/PU(kns), Step Lunges
Beg3 – S-RR (0.5/0m), PU (kns), Static Lunges

Substitutions:
Shoulder –
S-PU – Fine
AS – Fine
PU – Plus Push-ups
Jump Lunges – Fine

Back –
S-PU – Fine
AS – Fine or Hip Thrusters
PU – Fine
Jump Lunges – Static Lunges or low step-ups

Knee –
S-PU – Fine
AS – Fine (limit depth as needed)
PU – Fine
Jump Lunges – Static Lunges (limiting depth as needed) or Step-ups

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

Featured Image – Thuba, Gavin, Crystal and Michelle on the CrossFit Games exciting Sprint like Event “Hat Trick”, consisting of sprinting, Wall Balls and a heavy DB Snatch!!!!

REMINDER – ECC REGISTRATIONS HAVE OPENED!! Plse scroll down for more info…

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 
____________________________________________________

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 – 300822 

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) Push Press 5 – E2ndMon2ndM for 5 Rnds (10 min) (70% 1RM)

Score = Load

CFA LITE OPTIONS:
Keep loading so that great form can be maintained!

then…

2) Complete 21-15-9-6 of the following FT:
Thruster (30kg/20kg)
Lateral Facing Burpees
Buy-out of: 6 Wall Walks after each Rnd including the last

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

Lateral Facing Bps – Double Foot takeoff, land anyhow (stepping up allowed)

CFA/AFL LITE Options:
Use any Implement (DB/KB/SB/BB)
RX – 30/20kg
T1 (Level 4) – 25/15kg
Int1 – 22.5/15kg
Int2 – 20/12kg; 5 WW
Int3 – 20/12kg; 4 WW
Beg1 – 15/10kg; LF-Bps (Step-O); 4x Half WW
Beg2 – 10/7.5kg; LF-Bps (Step-O); 4x 1 step WW
Beg3 – 7.5/5kg; LF-Bps (Step-O); 4x Worm/Box Walk

Substitutions:

Shoulder –
Thruster – Front Squat
LF Bps- Str arm Bps
WW – Opp sh taps (pushup) 27

Back –
Thruster – Lighter or Front Squat or Hip Thrusters
LF Bps- Str arm Bps (step over) or Box Bps
WW – Fine or Opp sh taps (pushup) 27

Knee –
Thruster – Fine or from Hang or Hip Thrusters
Cluster – Lighter or Front Squat or Hip Thrusters
LF Bps- Fine or Str arm Bps (Step Over)
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

Featured Image – MEMORIAL WOD “ANDY” – In loving memory of Andrew Bernard Levey “ANDY – Farmer Grandpa” – Dave’s Dad passed away on the 15 July 2021 at the age of 74 years. The 25th would have marked his birthday (DOB – 25 August 1946). He will be sadly missed but dearly remembered!!!!!
Andy had a favourite saying that he often reminded Dave of when they were working together, for many many hours on the farm, and in the garage … “Don’t work harder, work smarter”!
Today keep that thought in mind as you complete Andy’s tough Memorial WOD! 

REMINDER – ECC REGISTRATIONS HAVE OPENED!! Plse scroll down for more info…

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 
____________________________________________________

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 – 290822 

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) MEMORIAL WOD “ANDY” – In loving memory of Andrew Bernard Levey “ANDY – Farmer Grandpa” – Dave’s Dad passed away on the 15 July 2021 at the age of 74 years. The 25th would have marked his birthday (DOB – 25 August 1946). He will be sadly missed but dearly remembered!!!!!
Andy had a favourite saying that he often reminded Dave of when they were working together, for many many hours on the farm, and in the garage … “Don’t work harder, work smarter”!
Today keep that thought in mind as you complete Andy’s tough Memorial WOD!

25/08/46 – 15/07/21

AMRAP 46 min:
8 Muscle-ups
250m Sandbag Belly Carry Burden Run/Walk (45kg/30kg)
74m Sandbag on Shoulder x1, Farmers Walk x1 (45kg/30kg Sh, 35kg/25kg FW)
21 Box Step-Ups (35kgx1/25kgx1 at 61cm/51cm) alternating Rnds with Sandbag Step-ups (45kg/30kg)
7 DB Squat Snatches (35kg/25kg)
15 Sandbag Cleans (45kg/30kg)

Score = Total Reps

NB – Coaches:
– if you use Sandbags/.. only use outside and ensure members do not spill sand all over the box!
– Coach responsible to clean up or organise cleanup if sand spilt!
– No dropping of Sandbags on SB Cleans
– Alternative for Sandbag are 2 bumpers strapped together OR bumper/MedBall

CFA LITE Options:
DB/KB – 35/25kg (use DB/KB/BB/SB H-B loads on chest)
H-Based M-Up sub 25kg/15kg 24 reps BOR plus 24 Push-ups (w DB/KB/SB/BB)
Sandbag – 45/30kg sub Bumpers banded
Int1 – 45/30kg; 61/51cm; 22.5/15kg; 5 MU
Int2 – 45/30kg; 61/51cm; 22.5/15kg; 4 B/MU (B/P) or 8 J-B/MU (Chin)
Int3 – 40/25kg; 61/51cm; 20/12kg; 4 B/MU (B/P) or 8 J-B/MU (C-bone)
Beg1 – 30/20kg; 61/51cm; 15/10kg; 16 PU (P/G), 16/12 Push-ups
Beg2 – 25/15kg; 51cm; 12/8kg; 16 RR (1/0.5m), 12 Push-U/16 PU(kns)
Beg3 – 20/10kg; 41cm; 8/5kg; 16 RR (0.5/0m), 16 PU (kns)/12 PU (kns)

Substitutions:

Shoulders
MU – Strict Rev Grip PU and Plus PU OR RR or BOR/Plus PU
SB B/Run – Fine
Shlder/FW Carry – Fine or both hands Farmers walk
Box SU – Fine
Db Squat Sn – Squat clean inv side
SB Clean – SB clean fine

Back –
MU – Strict Rev Grip PU and Plus PU OR RR/Plus PU
SB B/Run – Airbike 5 x distance
Shlder/FW Carry – Both hands Farmers walk (lighter but double distance)
Box SU – Lighter 2 hands DB only (No SB), reduce height
Db Squat Sn – Hip Thrusters
SB Clean – Hip Thrusters

Knees –
MU – Fine or (watch jump-up/drop down)
SB B/Run – Fine/lighter
Shlder/FW Carry – Fine/lghter
Box SU – Lower and Lighter or Weighted Squats
Db Squat Sn – Fine (from hang if need) or Hip Thrusters
SB Clean – Fine (from Hang if need) or Hip Thrusters

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

Featured Image – The Alpaca Event … @justinmedeiros34 and @samuelkwant at the 2022 CrossFit Games (Image courtesy of CrossFit). 

REMINDER – ECC REGISTRATIONS HAVE OPENED!! Plse scroll down for more info…

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 
____________________________________________________

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 – 270822 

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) Practice Rope Climbing and Sled Pushing

Score = For Quality

then…

2) CrossFit Games 2022 https://games.crossfit.com/workouts/games/2022
Men’s Even – https://youtu.be/mH6qjVc5Dyg

THE ALPACA
For time:

126-ft (38.4m) sled push, decreasing in load (12.8m)
2 legless rope climbs*
20 kettlebell clean and jerks (32kgx2/24kgx2)
42-ft (12.8m) sled push with 2 KBs
2 legless rope climbs*
15 kettlebell clean and jerks (32kgx2/24kgx2)
42-ft (12.8m) sled push with 4 KBs
2 legless rope climbs*
10 kettlebell clean and jerks (32kgx2/24kgx2)
42-ft (12.8m) sled push with 6 KBs

Women: Six 24-kg kettlebells
Men: Six 32-kg kettlebells

*Rope climbs (4.57m) removed due to weather conditions (DO FOR CLASS).
NB – For class use Bmprs for load on sleds not KB
KB CJ from hang
M – Sled (35kg) plus 192kg (32kgx6) 12.8m, Sled (35kg) plus 128kg (32kgx4) 12.8m, Sled (35kg) plus 64kg (32kgx2) 12.8m
W – Sled (35kg) plus 144kg (24kgx6) 12.8m, Sled (35kg) plus 96kg (24kgx4) 12.8m, Sled (35kg) plus 48kg (24kgx2) 12.8m

Athletes will start with a sled loaded with 6 kettlebells. They will progress down the field, unloading pairs of kettlebells as they go.
Once to the other side, they will complete 2 rope climbs and then 20 kettlebell clean and jerks with the first pair. They will then load the kettlebells into the sled and push it down field to the second pair of kettlebells. After going back for 2 more rope climbs, they’ll do 15 clean and jerks, load the sled, and continue down field. After 2 more climbs and 10 clean and jerks with the third pair of kettlebells, they’ll push the fully loaded sled to the finish line.

Time cap: 18 minutes (Class cap 22 min)

Score = Time/TC plus 1 sec/rep missed

LITE Options:
Prowler High Bar push (mid heigh)
RX class Sl 35kg, 120/65kg-100/50kg-80/40kg
Int1 – Sl 35kg, 100/50kg-80/40kg-60/30kg; 1.5 LL-RC; 28×2/20x2kg
Int2 – Sl same I1; 3x Half LL-RC – no jump; 24×2/16x2kg
Int3 – Sl same I1; 12x LL R-PU or 2x 2 Pulls RC(no jump); 24×2/16x2kg
Beg1 – Sl 35kg, 80/40kg-60/30kg-50/20kg; 12 R/Pulls–Ly2Stand (hips/legs str); 16kgx2/12kgx2
Beg2 – 12 R/Pulls–Ly2Stand (legs str); 12kgx2/8kgx2
Beg3 – Sl 35kg, 50/20kg-40/10kg-30/0kg; 12 R/Pulls–Ly2Stand (squat); 8kgx2/5kgx2

Subs:

Shoulder –
RC – Fine or Scaled
Sled – Fine (harness if need)
KB CJ – Clean onl (add 40% exra reps)

Back –
RC – Fine (watch drop-off) or scaled
Sled – Fine (harness if need)
KB CJ – Hip Thrusters

Knee –
RC – Fine (watch drop-off)
Sled – Fine
KB CJ – 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

Featured Image – Sandbag Ladder winners @dellespeegle and @guimalheiros162 at the 2022 CrossFit Games (Image courtesy of CrossFit). 

REMINDER – ECC REGISTRATIONS HAVE OPENED!! Plse scroll down for more info…

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 
____________________________________________________

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 – 260822 

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) CrossFit Games 2022 https://games.crossfit.com/workouts/games/2022

Event SANDBAG LADDER – https://youtu.be/xQ9ees2pUpU

Class substitute – POWER CLEAN LADDER -E2ndMon2ndM for 25 min
1-rep-max ground-to-shoulder

Men:
109-113-118-123-127-132-136-141-145-150-154-159kg

Women:
73-77-82-86-91-95-100-104-109-113-118-123kg

Athletes will work their way through a series of progressively heavier sandbags, lifting the bag to their shoulder.

If scaling – Start on 70% of your 1RM – Men add 2-5kg per Round until failure!

Score = Max Load (kg)

Subs –

Shoulder –
Fine

Back –
Back Rehab work

Knee –
Fine or limit load as needed

then…

2) Take 15 min to Practice Handstand Walking

Score = Max Distance
1m = 1 Rep

LITE Options:
Practice Kickup to handstand, Box Walks, Wall Walks (1 step, Half, 3/4, Full)
Only HS Walking scores today; for Beg options or those walking less than 1m, put in 1 and make notes!
Beg1 – Half WW
Beg2 – 1 Step WW
Beg3 – Box Walk/Worm Walk

Substitutions:
Shoulder –
HSW/WW – Push-u Hld opp shoulder taps (9 reps per WW)

Back –
WW – Fine or Worm Walk or Push-ups
HS Walk – Fine (watch kick-up/down) or Plus Push-ups (3x meter)

Knee –
WW – Fine
HS Walk – 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