Featured Image – Aidan working hard on the Airbike!!

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth 

ONLINE WHITEBOARD/COACHING – 030521

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

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

1) Snatch Deadlift, Hang Snatch, Snatch Balance, OHS – E2ndMon2ndM for 12 min (6 Rnds) (Max Day)

Scores = Load

CFA LITE Options:

Beginners – Keep loading so that great form is maintained

then…

2) Complete 3 Rnds of the following for Max Reps:

AMRAP the following for 4 min with a BB (61kg/43kg):

3 Power Snatch

6 Snatch

9 OHS

Rest 2 min

Score = Total Reps

CFA LITE Options:

RX sub – DB/KB/BP/Light BB – 6-9-12 Reps on 25kg/15kg

Int1 – 55/36kg; 22.5/15kg

Int2 – 53/34kg; 22.5/15kg

Int3 – 50/32kg; 20/12kg

Beg1 – 45/30kg; 15/10kg

Beg2 – 35/22kg; 12/8kg

Beg3 – 25/17kg; 8/5kg

CFA LITE Options – USA Equivalents

RX BB 135/90lb

RX sub – DB/KB/BP/Light BB – 6-9-12 Reps on 55/35lb

Int1 – 120/80lb; 50/35lb

Int2 – 115/75lb; 50/35lb

Int3 – 110/70lb; 45/25lb

Beg1 – 100/65lb; 35/20lb

Beg2 – 75/50lb; 20/25lb

Beg3 – 55/35lb; 15/10lb

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 – How is your HEALTH? Is your exercise helping to improve your health? Are you EVEN EXERCISING TO IMPROVE YOUR HEALTH AND FITNESS? If you would like more info on TRAINING AT OUR FACILITIES (Newton Park and Summerstrand), our HOME-BASED WORKOUTS or PRIVATE COACHING BY WORLD CLASS COACHES, please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth 

ONLINE WHITEBOARD/COACHING – 300421

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

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

1) Complete the following FT:

1500m Row

Rest 2 min

1000m Row

Rest 2 min

500m Row

Rest 2 min

1500m Run

Rest 2 min

1000m Run

Rest 2 min

500m Run

TC – 40 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

On the run and row 10m = 1 Rep

Rowing sub SDHP 20/13kg

Beg1 – 16/10kg

Beg2 – 12/8kg

Beg3 – 8/5kg

CFA LITE Options – USA Equivalents:

On the run and row 10m = 1 Rep

Rowing sub SDHP 45/25lb

Beg1 – 35/22lb

Beg2 – 35/17lb

Beg3 – 17/11lb

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 – From left Josh, Joseph, Hannah and Jemima on Wall Balls during a CrossFit Algoa/AFL Training tweaked Benchmark … “Unbroken Karen”!!!!!

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth 

ONLINE WHITEBOARD/COACHING – 280421

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

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

1) Split Jerk 1 and Box Step Clockwise, Split Jerk 1 and Box Step Anti-clockwise – E2ndMon2ndM for 12 min (6 Rnds) (Up to 80% of 1RM)

Score = Max Load

CFA LITE Options:

Reduce load so that great form is maintained!

Beg2/3 – Push Press with Box Steps

then…

2) AMRAP the following for 20 min (4 Rnds):

Min 1 – Box Step Overs (Farmers Walk grip (25kgx2/15kgx2 at 61cm/51cm)

Min 2 – Wall Walk

Min 3 – DB Snatch (25kg/15kg)

Min 4 – Strict HSPU

Min 5 – Burpee Box Jump Over (61cm/51cm)

Score = Total Reps

CFA LITE Options:

Home-Based – RX – 25kgx2/15kgx2

H-B Sub C2B – 10 DB/KB/BB BOR (1 Impl)

Int1 – 22.5kgx2/15kgx2

Int2 – 22.5kgx2/15kgx2; 1/2 Abm

Int3 – 20kgx2/12kgx2; 2/3 Abm

Beg1 – 15kgx2/10kgx2; Half WW; PPU (61cm/51cm); B-BSO (61/51cm)

Beg2 – 12kgx2/8kgx2; Scaled WW (21.1 stds); PPU (51cm/Flr); B-BSO (51/41cm)

Beg3 – 8kgx2/5kgx2; Worm Walk; PPU (Flr/Kns); Bps

CFA LITE Options – USA Equivalents:

Home-Based – RX – 55lbx2/35lbx2

H-B Sub C2B – 10 DB/KB/BB BOR (1 Impl)

Int1 – 50lbx2/35lbx2

Int2 – 50lbx2/35lbx2; 1/2 Abm

Int3 – 45lbx2/25lbx2; 2/3 Abm

Beg1 – 35lbx2/20kgx2; Half WW; PPU (61cm/51cm); B-BSO (61/51cm)

Beg2 – 25lbx2/15kgx2; Scaled WW (21.1 stds); PPU (51cm/Flr); B-BSO (51/41cm)

Beg3 – 15lbx2/10lbx2; Worm Walk; PPU (Flr/Kns); 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 – Clyde on Wall Walks…FUN, FUN, FUN!!!!

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth 

ONLINE WHITEBOARD/COACHING – 240421

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

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

1) Practice Rope Climbing

Scores = For Quality

then…

2) An Eva FUN WOD..

Complete the following FT:

50-40-30-20-10 GHD Sit-ups

5-4-3-2-1 Rope Climbs (4.57m)

20-18-15-12-9 BB Facing Burpees

TC – 25 min

Score = Time/TC plus 1 sec/rep missed

RC 15 ft. – 4.57m

Scaling:

Newer athletes should reduce the total volume and avoid the GHD.

CFA LITE Options:

Home-Based – Towell PU sub for Rope Climbs (6x level Reps) or Towel Rows RX – 30-24-18-12-6 reps on 25kg/15kg

B1 – Jump T-PU (set grip 3/4 of forearm…not half)

GHD SU sub – Strict 40-30-20-10 W-Sit-up (use DB/KB H-B loads)

Int1 – 22.5/15kg; 25-20-15-10 GHD SU or W-SU; 4-3-2-2-1 RC or T-PU/T-Rows

Int2 – 22.5/15kg; 25-15-10-5 GHD SU or W-SU; 4-3-2-1-1 RC or T-PU/T-Rows

Int3 – 20/12kg; 20-10-10-5 and GHD SU or W-SU; 4-3-2-2-1 Half RC (no jump) or T-PU/T-Rows

Beg1 – 15/10kg; W-SU; 10-8-6-4-2 Rope Pulls (Ly2Stand – Str) or 24-18-12-12-6 Jump T-PU/T-Rows; BBF Bps (SO)

Beg2 – 12/8kg; W-SU; 10-8-6-4-2 Rope Pulls (Ly2Stand – Bnt Hips) or 24-18-12-12-6 T-Ring Rows (1/0.5m)/T-Rows; BBF Bps (SO)

Beg3 – 8/5kg; 25-20-15-10 Sit-ups, 10-8-6-4-2 Rope Pulls (Sit2Stand) or 24-18-12-12-6 T-Ring Rows (0.5/0m)/T-Rows; 18-15-12-9-6 BBF Bps (SO)

CFA LITE Options – USA Equivalents:

Home-Based – Towell PU sub for Rope Climbs (6x level Reps) or Towel Rows RX – 30-24-18-12-6 reps on 55/35lb

B1 – Jump T-PU (set grip 3/4 of forearm…not half)

GHD SU sub – Strict 40-30-20-10 W-Sit-up (use DB/KB H-B loads)

Int1 – 50/35lb; 25-20-15-10 GHD SU or W-SU; 4-3-2-2-1 RC or T-PU/T-Rows

Int2 – 50/35lb; 25-15-10-5 GHD SU or W-SU; 4-3-2-1-1 RC or T-PU/T-Rows

Int3 – 45/25lb; 20-10-10-5 and GHD SU or W-SU; 4-3-2-2-1 Half RC (no jump) or T-PU/T-Rows

Beg1 – 35/20lb; W-SU; 10-8-6-4-2 Rope Pulls (Ly2Stand – Str) or 24-18-12-12-6 Jump T-PU/T-Rows; BBF Bps (SO)

Beg2 – 25/15lb; W-SU; 10-8-6-4-2 Rope Pulls (Ly2Stand – Bnt Hips) or 24-18-12-12-6 T-Ring Rows (1/0.5m)/T-Rows; BBF Bps (SO)

Beg3 – 15/10lb; 25-20-15-10 Sit-ups, 10-8-6-4-2 Rope Pulls (Sit2Stand) or 24-18-12-12-6 T-Ring Rows (0.5/0m)/T-Rows; 18-15-12-9-6 BBF Bps (SO)

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 – Rob rowing hard on the Wall Ball/Rowing Quarter Final CrossFit Games Test!

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth 

ONLINE WHITEBOARD/COACHING – 230421

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

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

1) Practice Pull-ups OR C2B Pull-ups

NB – Kipping and Butterfly to be coached!

Score = For Quality

then…

2) AMRAP 7 min:

10 DB Thrusters (25kgx2/15kgx2)

10 C2B Pull-ups

Rest 3 min

AMRAP 3.5 min

10 DB Thrusters (25kgx2/15kgx2)

10 C2B Pull-ups

Score = Total Reps

CFA LITE Options:

RX – KB 24×2/16x2kg, DB 25×2/15x2kg

RX BOR Sub – 15 BOR (BB/DB/KB/BP) = 10 Reps

Int1 – 22.5×2/15x2kg; 8 C2B PU/ BOR

Int2 – 9 on 22.5×2/15x2kg; 10 PU/ BOR

Int3 – 20×2/12x2kg; 10 PU / BOR

Beg1 – 15×2/10x2kg; 10 PU (P/G) or Jumping PU/ BOR

Beg2 – 12×2/8x2kg; RR (1/0.5m)/ BOR

Beg3 – 8×2/5x2kg; RR (0.5/0m)/ BOR

USA Equivalents – CFA LITE Options:

RX – KB 52/35lb, DB 55lbx2/35lbx2

RX BOR Sub – 15 BOR (BB/DB/KB/BP) = 10 Reps

Int1 – 55×2/35x2lb; 8 C2B PU/ BOR

Int2 – 9 on 55×2/35x2lb; 10 PU/ BOR

Int3 – 45×2/25x2lb; 10 PU / BOR

Beg1 – 35×2/25x2lb; 10 PU (P/G) or Jumping PU/ BOR

Beg2 – 25×2/17x2lb; RR (1/0.5m)/ BOR

Beg3 – 17×2/11x2lb; RR (0.5/0m)/ BOR

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 – JP on “Unbroken” Karen!!

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth 

ONLINE WHITEBOARD/COACHING – 220421

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

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

1) Front Squat 5-5-5-5-5 (75% 1RM)

Score = Load

NB – If you missed 2 weeks back do on 5×5 (70% 1RM)

CFA LITE Options:

Beginners – Keep loading so that great form is maintained

then…

2) Complete 3 Rnds of the following:

AMRAP 5 min:

9 Box Step Overs (Farmers Walk) (25kgx2/15kgx2 at 61cm/51cm)

15 Box Jump Overs (61cm/51cm)

21m Handstand Walk

then Rest 2 min

Score = Total Reps

1m = 1 Rep

CFA LITE Options:

WW and Scaled WW – 21.1 stds

Rx – 25kgx2/15kgx2

Box SO sub Farmer’s Walk Lunges

Int1 –     22.5×2/15x2kg; 18m HSW

Int2 –     22.5×2/15kg; 16m HSW

Int3 –     20×2/12x2kg; 12m HSW or 4 WW

Beg1 –   15×2/10x2kg; Box (61/51cm); 4 Half WW

Beg2 –   12×2/8x2kg; Box (61/51cm – Box SO); 4 Scaled Wall Walks

Beg3 –   8×2/5x2kg; Box (51/41cm – Box SO); 21m Bear W (str)

USA Equivalents – CFA LITE Options:

Rx – 55lbx2/35lbx2

Box SO sub Farmer’s Walk Lunges

Int1 – 55×2/35x2lb; 18m HSW

Int2 – 55×2/35x2lb; 16m HSW

Int3 – 45×2/25x2lb; 12m HSW or 4 WW

Beg1 – 35×2/25x2lb; Box (61/51cm); 4 Half WW

Beg2 – 25×2/17x2lb; Box (61/51cm – Box SO); 4 Scaled Wall Walks

Beg3 – 17×2/11x2lb; Box (51/41cm – Box SO); 21m Bear W (str)

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