Featured Image – @daveleveysa and @evainsa have both qualified for the Age Group Online Qualifyer (AGOQ) for the CrossFit Games this weekend! Coach Dave has decided not to compete and to focus on his recovery. Coach Eva will be competing his weekend!! All the best to Eva for her final prep for this weekends AGOQ event!!!! 

_________________________________________________________________________

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 – 190422 

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 the following for loading:
a) Front Squat 3-3-3 – E2ndMon2m for 6 min (80% 1RM)
b) Front Squat 10 – E2ndMon2m for 2 min (60% 1RM)
c) Front Squat 20 – E2ndMon2m for 2 min (45% 1RM)

Score = Sum of 3 Loads used

CFA LITE Options:
Reduce loading so as to maintain great form!

Substitutions:
Shoulder –
FS – Fine or safet bar squats

Back –
FS – Hip Thrusters – load as needed or back rehab

Knee –
FS – Fine – limit depth and load

then…

2) Complete the following FT:
21-15-9 Shoulder to Overhead (70kg/50kg)
600m-400m-200m Run

TC – 15 minutes

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options: 
Int1 – 65/43kg
Int2 – 60/40kg
Int3 – 55/37kg
Beg1 – 45/27kg
Beg2 – 35/20kg
Beg3 – 25/15kg

Substitutions:
Shoulder –
STOH – Hang Power Clean
Run – Fine

Back –
STOH – Hip Thrusters (loaded/banded) and Push-ups
Run – Cycle 2.5x dist

Knee –
STOH – Fine (reduce loading as needed)
Run – Fine or Row (same dist) or Cycle 2.5x dist

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 – “But he was pierced for our transgressions; he was crushed for our iniquities; upon him was the chastisement that brought us peace, and with his wounds we are healed.”
‭‭Isaiah‬ ‭53:5‬ ‭ESV (Image courtesy of @youversion)

_________________________________________________________________________________________

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 – 150422 

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  

Reminder – NO CLASSES THIS WEEKEND…PLEASE CHECK THE WHATS APP GROUPS FOR OPEN BOX TIMES!! We resume classes – Tues 19 April at 5:30 am.

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

Enjoy your Easter Friday with family and friends! Get outdoors, be active and have fun!

1) AMRAP the following for 25 min:
200 Burpees
400 m Run or Sub with 40 SDHP (20kg/12kg)
30 sec Side Bridge (X)
30 sec Side Bridge (X)

Score = Total Reps
(10 m = 1 rep)

CFA LITE Options:
Int2 – Half X (90 deg knee – top leg)
Int3 – Arm up only
Beg1 – Side Bridge; 16/10kg
Beg2 – Kneeling X Bridge (top leg up, bent 90 deg); 12/8kg
Beg3 – Kneeling Side Bridge; 8/5kg

Substitutions:

Shoulder –
Run – Fine
Bps – Straight arm
S/Bridge – Fine or sub w Front Bridge

Back –
Run – Airbike (1 cal = 2 reps)
Bps – Table/Chair Bps
S/Bridge – Fine

Knee –
Run – Fine or Airbike/Row (1 cal = 2 reps)
Bps – Fine
S/Bridge – 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 – Alex and Clyde getting upside down and completing their Wall Walks in a tough couplet of Wall Walks and Deadlifts!!!!

_________________________________________________________________________________________

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 – 140422 

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  

Reminder – 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

Score = For Quality

CFA LITE Options:
Only move onto the next level once 80% proficient

then…

2) AMRAP the following for 22 minutes:
60 DU
3 Rope Climbs (4.57m)
200m Run

Score = Total Reps

CFA LITE Options:
HB sub – Towell Pull-ups (6 per ascent)
Int1 – 55 DU
Int2 – 50 DU; 4 Half Climbs
Int3 – 40 DU; 3 Half Climbs or 9 Leg ass. R-Pull-ups
Beg1 – 6 R-Pulls (str)
Beg2 – 6 R-Pulls (bnt hips)
Beg3 – 6 R-Pulls (bnt hips/kns) or 12 Rope Rows (0m)

Substitutions:

Shoulder –
DU – Fine
Run – Fine
RC – Fine or Lite Options

Back –
DU – Calf Pulses
Run – Airbike (1 cal = 2 reps)
RC – Fine or Lite Options OR Rope Rows (watch jump-up/drop-off)

Knee –
DU – Fine
Run – Fine or Airbike/Row (1 cal = 2 reps)
RC – Fine or Lite Options (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

Featured Image – Kim on some “Deads” in a tough couplet of deadlifts and Wall Walks!!!!

_________________________________________________________________________________________

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 – 130422 

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  

Reminder – 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) OHS 10-5-5-5-2-2-2 (Max Day)

Score = Sum of Load for Max on 10-5-2

Home-based – DB OHS 5-10 Reps Non-dom Min 1 then other side min 2 (10 min)

Score = Sum of Body Weight x Reps x Load

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

Subs – see below

then…

2) Complete 3 Rnds of:
21 OHS (60kg/40kg)
18 T2B
15 Burpee Box Jump Over (61cm/51cm)

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Home-Based SI – RX 25kg/16kg (27 OHS)
T2B – feet to hands (lying)
Bp-BJO HB sub – Bp Broad Jump (1.24/1m)
Use closest DB/KB
Int1 – 55/35kg; 22.5/15kg
Int2 – 50/32kg; 22.5/15kg; 16 T2B
Int3 – 45/29kg; 20/12kg; 14 T2B
Beg1 – 40/25kg; 15/10kg; HLR (or Lying F2H); Bp-BSO (61/51cm)/Bp-BJ (1/0.8m)
Beg2 – 30/18kg 12/8kg; HKR (or Lying K2H); Bp-BSO (51cm)/Bp-BJ (0.8/0.5m)
Beg3 – 20/12kg; 8/5kg; Sitting (K2C); Bp-BSO (41cm)/Bp-Broad Step (0.6m/0.4m)

Substitutions:

Shoulder –
Bp-BJO/BJ – Str arm Bps, BJO Fine
T2B – Lying leg raise (F2H or K2H) – 1 arm OH
OHS – Front Squat

Back –
Bp-BJO/BJ – Box/Table Bps plus Step-ups (reduce height)
T2B – Front Bridge 54 sec
OHS – Goblet Squat or Airsquat

Knee –
Bp-BJO/BJ – Bp fine and Step-overs/ups or Airsquats
T2B – fine (watch jump-up/drop-off)
OHS – Fine or Banded light OHS (limit load/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 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 – Yvonne on some spicy walking lunges with one DB in the front rack and the other overhead!!!!!

_________________________________________________________________________________________

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 – 120422 

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  

Reminder – 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) Muscle-up – E3rdMon3rdM RM for 4 Rnds (12 min)

Score = Total Reps
(Goal – min of 5 reps per Rnd or 5 Reps per Mvt if doing PU and Dips )

CFA LITE Options:
Home-Based SI – BOR 25kg/15kg and Bench/Chair Dips
Int1 – MU
Int2 – B-MU (B/P), RD (R/B)
Int3 – B-MU (P/G), RD (B/P)
Beg1 – PU (P/G), RD or B/Dips (B/P); 15/10kg
Beg2 – 10 RR (1.5/1m), Seated P-Dips (str); 12/8kg
Beg3 – 10 RR (1/0.5m), Seated P-Dips (bnt); 8/5kg

Substitutions:
Shoulder –
MU/PU, SPD – Rev Grip PU (60%) or BOR/RR and Plus Push-ups (2 for 1 on pushups)
RD – Push-ups or plus push-ups (3 for 1)

Back –
MU/PU, SPD – Fine (watch jump-up/drop-off) or Rev Grip PU (60%) or RR and Plus Push-ups (2 for 1 on pushups)
RD – fine
BBF Bps – Str arm Bps or box bps

Knee –
MU/PU, SPD – Fine (watch jump-up/drop-off)
RD – fine

then…

2) Complete 5 RFT of:
25 Deadlifts (70kg/50kg)
6 Wall Walks

TC – 14 minutes

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options: 
GHD SU Sub – Weighted Situp (25/15kg)
Int1 – 65/43kg
Int2 – 60/40kg; 5 WW
Int3 – 55/37kg; 4 WW
Beg1 – 50/32kg; 4 Half WW
Beg2 – 40/25kg; 4 1-step WW
Beg3 – 30/20kg; 4 Worm-W

Substitutions:
Shoulder –
DL – Fine
WW – Fine or Push-up hold (opp sh taps) 9 for 1
GHD SU/W-SU – inv arm on belly

Back –
DL – Hip Thrusters (loaded/banded)
WW – Fine or Push-up hold (opp sh taps) 9 for 1

Knee –
DL – Fine
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 – Jemima flying on her Double-Unders!!!!!

_________________________________________________________________________________________

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 – 090422 

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  

Reminder – 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) Snatch (squat) 20 (85kg/60kg) – FT

Score = Time

CFA LITE Options:
Rx – 85/60kg
Level1 – 81/57kg
Level2 – 72/51kg
Level3 – 70/49kg
Level4 – 68/48kg
Int1 – 66/46kg
Int2 – 62/43kg
Int3 – 56/39kg
Beg1 – 46/32kg
Beg2 – 31/19kg
Beg3 – 21/12kg

then…

2) Modified Version of Open Workout 17.2…

Complete as many rounds and reps as possible in 15 minutes of:

2 rounds of:
50-ft. (10 reps) weighted walking lunge (1 OH, 1 on Shlder)
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. (10 reps) weighted walking lunge (1 OH, 1 on Shlder)
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Rx Loading 30kgx2/22.5kgx2 – dumbbells
Scaled Loading 15kgx2/10kgx2 – dumbells (Hanging Knee Raise & Pull-ups)
50f = 15.24m (2x 7.62m)

Score = Total Reps

CFA/AFL LITE Options:
7.62m = 5 reps (1.524m = 1 rep)
T2B – feet to hands (lying)
HB SI – use closest single load (lunge 22.86m – 3x 7.62m)
Use closest DB/KB
Int1 – 25×2/16x2kg; 12 B-MU
Int2 – 22.5×2/15x2kg; 14 T2B; 12 B-MU (B/P)
Int3 – 22.5×2/15x2kg; 12 T2B; 12 B-MU (P/G)
Beg1 – 20×2/12x2kg; HLR (or Lying F2H); PU (P/G)
Beg2 – 15×2/10x2kg; HKR (or Lying K2H); RR (1.5/1m)
Beg3 – 10×2/7.5x2kg; Sitting (K2C); RR (1/0.5m)

Substitutions:

Shoulder –
Lunge (oh/sh) – Boh on Sh or 1 hang and 1 shlder
T2B – Lying leg raise (F2H or K2H) – 1 arm OH
PC (DB) – Fine or DL
MU – S-Rev Grip PU /RR/BOR

Back –
Lunge (oh/sh) – Static Lunge (bw) or airsquats or hip thrusters
T2B – F/Bridge 1 = 3 sec
PC (DB) – Hip thrusters
MU – S-Rev Grip PU /RR

Knee –
HR – Fine
C2B/PU – Fine (Watch Kick-up/down)
Lunge (oh/sh) – Lunge or Static Lunge (Limit ROM/load as needed)
PC (DB) – Fine
T2B – fine or LITE

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