Featured Image – Yvonne cleaning heavy on Wednesday’s long and tough “Workout of the Day”!!

________________________________________________________________________________

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_ @TeaseItHair @EsseSkinCare_ #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

ONLINE WHITEBOARD/COACHING – 110222 

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

Reminder – If any Home-Based Members do not have our Home-Based Video explanations, please contact Coach Dave to get them!

1) AMRAP the following for 40 min:
400m Run
10 C2B Pull-ups
15 Push-ups
25 Jump Alt. Lunge
400m Row or 40 SDHP (20/12kg)
80 DU
40m (4x 5m) Sled Push (high bar) (70kg/50kg)

Score = Total Reps

Equip:
CFA Sled weight 35kg unloaded
Sled – share as needed

CFA LITE Options:
Run/Row (SDHP) 10m = 1 Rep
Int1 – 70 DU
Int2 – 60 DU
Int3 – 50 DU
Beg1 – 16/10kg; 15/12 PU or W-15 kns up, ts dwn; C2B PU (P/G); Step Lnge; SU; Sled (55/40kg)
Beg2 – 12/8kg; 12 PU/15 K-PU; RR (1/0,5m); Step Lnge; SU; Sled (40/35kg)
TC/Beg3 – 30 min – 8/5kg; 15/12 K-PU; RR (0,5/0m); Static Lnge; SU; Sled (40/35kg)

USA Equivalents – CFA LITE Options:
Run/Row (SDHP) 10m = 1 Rep
SDHP 10m = 1 Rep
Int1 – 70 DU
Int2 – 60 DU
Int3 – 50 DU
Beg1 – 35/22lb; 15/12 PU or W-15 kns up, ts dwn; C2B PU (P/G); Step Lnge; SU; Sled (120/90lb)
Beg2 – 26/17lb; 12 PU/15 K-PU; RR (1/0,5m); Step Lnge; SU; Sled (90/75lb)
Beg3 – 30 min – 17/11lb; 15/12 K-PU; RR (0,5/0m); Static Lnge; SU; Sled (90/75lb)

Substitutions:

Shoulder –
Run – Fine
C2B/PU – Rev Grip PU/RR/BOR
PU – Plus PU (3x reps)
Row – Fine but SDHP – Russ KBS
J-Lunges – Fine
Sled Push – Fine (harness to drag if need)

Back –
Run – Fine or cycle (2.5x dist)
C2B/PU – Rev Grip PU/RR/BOR
PU – Fine
Row – Lighter SDHP from High Hang Otherwise cycle again (2.5x dist)
J-Lunges – Static Lunge
Sled Push – Fine (harness to drag if need)

Knee –
Run – Fine or cycle (2.5x dist)
C2B/PU – Fine (Watch Kick-up/down)
PU – Fine
Row – Fine or SDHP from Knees, Otherwise cycle again (2.5x dist)
J-Lunges – Jump AS or AS or Static Lunge (Limit ROM as needed)
Sled Push – 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 – Shaun and Ashlynne on Opposite Shoulder Taps from a Half Wall Walk position. This was our B1 option for scaling (making it appropriately easier) Handstand Walking on yesterdays WOD! Further scalings included Bear Crawling yesterday for B2 and B3! Did you know that we have at least 6 levels of scaling on our CrossFit Algoa LITE programming, allowing us to scale to ALL levels of fitness!!

________________________________________________________________________________

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_ @TeaseItHair @EsseSkinCare_ #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

ONLINE WHITEBOARD/COACHING – 100222 

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

Reminder – If any Home-Based Members do not have our Home-Based Video explanations, please contact Coach Dave to get them!

1) Push Press 2 – EMOM 10 min (Build to a Max Day)

Score = Load

Subs –
See below

then…

2) CrossFit HQ WOD 220131 (200324) – https://youtu.be/jgtKxmug1oQ

Five 2-minute rounds of:

20 dumbbell box step-ups
Max reps of dumbbell push presses
Rest 2 minutes between rounds

♀ 35-lb DBs (15kg x2) and 16-in (41cm)box
♂ 50-lb DBs and 20-in (51cm) box

Score = Total Reps

Scaling:
Choose weights for the step-ups that allow you to complete the reps in 1 minute or less. Beginner-level athletes can reduce the number of rounds.

CFA LITE Options:
Home Based – RX uses 2 DB or KB or Mix of 22.5/15kg or 24/16kg; RX box 51/41cm
Int1/2 – same
Int3 – 20/12kg x2
Beg1 – 15/10kg x2
Beg2 – 10/7.5kg x2; BSup 41/26cm
Beg3 (CFHQ Beg) – 7.5/5kg x2; BSup 26/20cm

USA Equivalents – CFA LITE Options:
Home Based – RX uses 2 DB or KB or Mix of 50/35lb or 55/35lb; RX box 20/16inch
Int1/2 – – same
Int3 – 45/25lb x2
Int3 – 35/20lb x2
Beg1 – 35/20lb x2
Beg2 – 20/15lb; BSup 16/10inch
Beg3 (CFHQ Beg) – 15/10lb; BSup 10/8inch

Substitutions:

Shoulder –
Push Press – Hang Power Cleans
BSup – Fine

Back –
Push Press – Push-ups or Strict Press
BSup – Fine (lighter/lower)

Knee –
Push Press – Fine or Strict Press
BSup – Fine (lighter/lower)

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 – “Kipping” Kev just about to jump onto the bar for some kipping pull-ups!!

________________________________________________________________________________

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_ @TeaseItHair @EsseSkinCare_ #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

ONLINE WHITEBOARD/COACHING – 090222 

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

Reminder – If any Home-Based Members do not have our Home-Based Video explanations, please contact Coach Dave to get them!

1) Build to a heavy clean (to weigh of WOD 2) – 7 min

Score = Load

then…

2) Last completed 29 March 2021…

AMRAP the following for 30 min:
800m Run
3 Cleans (squat) (120kg/84kg or 75% 1RM)
5 Wall Walks
20m HS Walk

Score = Total Reps

CFA LITE Options:
HB – Clean (squat) 15 reps on 25/15kg
Beg1/2 – PC, FS allowed
Rx – 120/84kg
Level1 – 114/80kg
Level2 – 108/76kg
Level3 – 105/74kg
Level4 – 102/71kg
Int1 – 99/69kg; 22.5/15kg; 18m HSW
Int2 – 96/67kg; 20/12kg; 15m HSW
Int3 – 84/59kg; 20/12kg; 12m HSW or 36 HS Opp-S Taps
Beg1 – 72/50kg; 15/10kg; Half WW/21.1 std scaled; 36 Rev WW Opp-S Taps
Beg2 – 60/42kg; 12/8kg; 1 Step Ft; 20m BW (Str)
Beg3 – 48/34kg; 8/5kg; WormW; 20m BW (Bnt)

CFA LITE Options – USA Equivalents:
HB – Clean (squat) 15 reps on 55/35lb
Beg1/2 – PC, FS allowed
Rx – 264/185lb
Level1 – 251/176lb
Level2 – 238/167lb
Level3 – 231/162lb
Level4 – 225/157lb
Int1 – 218/153lb; 50/35lb; 18m HSW
Int2 – 212/148lb; 45/25lb; 15m HSW
Int3 – 185/130lb; 45/25lb; 12m HSW or 36 HS Opp-S Taps
Beg1 – 159/111lb; 35/20lb; Half WW/21.1 std scaled; 36 Rev WW Opp-S Taps
Beg2 – 132/93lb; 25/15lb; 1 Step Ft; 20m BW (Str)
Beg3 – 106/74lb; 15/10lb; WormW; 20m BW (Bnt)

Substitutions:
Shoulder –
Run – Fine
SC – DL and FS (rack)
WW – PU hold (opp sh taps 9 for 1)
HSW – PU hold (opp sh taps 3 for 1m)

Back –
Run – A/Bike 2.5x dist/Sled drag (reduce dist)
SC – HB loads/reps or 15 Hip Thrusters
WW – Scale or PU hold (opp sh taps 9 for 1)
HSW – Scale or PU hold (opp sh taps 3 for 1m)

Knee –
Run – Fine or A/Bike 2.5x dist/ Row (same dist)
SC – Fine (partial depth) or Hip Thrusters
WW – Fine
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 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 – “Kipping” Kev just about to jump onto the bar for some kipping pull-ups!!

________________________________________________________________________________

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_ @TeaseItHair @EsseSkinCare_ #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

ONLINE WHITEBOARD/COACHING – 070222 

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

Reminder – If any Home-Based Members do not have our Home-Based Video explanations, please contact Coach Dave to get them!

1) Progress from last weeks Front Squat and Strict Press work…

Complete 5 Rnds (15 min) of the following EMOM for Max Loading:
Min 0-1.5 – Front Squat 3 (80% 1RM)
Min 1.5-3 – Strict Press 3 (80% 1RM)

Score = Load A (FS) ; Load B (SP)
NB – You will need to change your Loading btwn the FS and SP

CFA LITE Options:
Keep loading at a level so that great form is maintained!
TC – PVC/Light Bar Loading only

Home-based –
Min 0-1,5 min – Front Squat RM for Max Total Loading
Min 1.5-3 min – Strict Press RM for Max Total Loading

Score = Total Loading (FS – Sum of your body weight plus implement load x reps) + (SP – Sum of your implement load x reps)

Substitutions:

Shoulder –
FS – Fine
SP – Plus Push-ups

Back –
FS – Light or Hip Thrusters
SP – Fine or Push-ups

Knee –
FS – Lighter (partial) or Hip Thrusters
SP – Fine

then…

2) AMRAP the following for 15 min:
9 Burpee Box Jump Overs (61cm/51cm)
15 Pull-ups
21 Wall Balls (10kg/6.3kg to 10ft/9ft)

Score = Total Reps

CFA LITE Options:
RX – Thruster sub WB (25kg/15kg)
Bp BJO sub Broad Jump (1.24/1m)
PU sub BOR 25 reps (25kg/15kg)
Int1 – WB/sub Thr (22.5/15kg)
Int2 – WB/sub Thr (22.5/15kg)
Int3 – WB (9.1/6.3kg, 9ft/8ft lower height) OR Th 20/12kg
Beg1 – Bp SO (61/51cm)/BpBJ (1/0.8m); PU (P/G); WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg)
Beg2 – 10 Bp SO (51cm)/BpBJ (0.8/0.5m); RR (1/0.5m); WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg)
Beg3/TC – 10 Bp SO (30cm)/BpBJ (0.6/0.4m); RR (0.5/0m); WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg)

CFA LITE Options – USA Equivalents:
RX – Thruster sub WB (55kg/35lb)
Bp BJO sub Broad Jump (1.24/1m)
PU sub BOR 25 reps (25kg/15kg)
Int1 – WB/sub Thr (50/35lb)
Int2 – WB/sub Thr (50/35lb)
Int3 – WB (20/14lb, 9ft/8ft lower height)OR Th 45/25lb
Beg1 – Bp SO (24/20inch)/BpBJ (1/0.8m); ; PU (P/G); WB (14/10lb, 10ft/9ft) OR Th (35/25lb)
Beg2 – 15 Bp SO (20inch)/BpBJ (0.8/0.5m); RR (1/0.5m); WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/17lb)
Beg3 – 15 Bp SO (11inch)/BpBJ (0.6/0.4m); RR (0.5/0m); WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (17/11lb)

Substitutions:
Shoulder –
Bp BJO – Fine but Str arm Bp
PU – Rev Grip (strict) 60% or RR or BOR
WB/Thr – Front Squats

Back –
BJO – Bp Str arm if need, Box Step-O (reduced height)
PU – Srict 60% or RR
WB/Thr – Fine or WB Squats (no throw)

Knee –
BJO – Bp Str arm if need, Box Step-O (reduced height)
PU – Fine (watch jump up/drop down)
WB/Thr – Fine or Banded partial WB Squats (or crab walks)

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 – One of our evening classes, all smiles, on the start line before a tough Burden Run!!

________________________________________________________________________________

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_ @TeaseItHair @EsseSkinCare_ #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

ONLINE WHITEBOARD/COACHING – 050222 

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

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) CrossFit Games – Open Workout 21.3 and 21.4

Go view the Workout movement standards and details at: https://games.crossfit.com/workouts/open/2021/3 and https://games.crossfit.com/workouts/open/2021/4

CrossFit Games – Open Workout 21.3

For total time:
15 front squats
30 toes-to-bars
15 thrusters

Rest 1 min.

15 front squats
30 chest-to-bar pull-ups
15 thrusters

Rest 1 min.

15 front squats
30 bar muscle-ups
15 thrusters

21.4 begins immediately upon completing
or reaching the time cap for 21.3.

♀65 lb.
♂95 lb.

Time cap: 15 min

Score = Time/TC plus 1 sec/rep missed

WORKOUT VARIATIONS

Rx’d (Ages 16-54)
♀65 lb.
♂95 lb.

Scaled (Ages 16-54) (Int3)
♀45 lb., perform hanging knee-raises, then chin-over bar pull-ups, then chest-to-bar pull-ups
♂65 lb., perform hanging knee-raises, then chin-over bar pull-ups, then chest-to-bar pull-ups

Teenagers 14-15
♀45 lb.
♂65 lb.

Scaled Teenagers 14-15
♀35 lb., perform hanging knee-raises, then chin-over bar pull-ups, then chest-to-bar pull-ups
♂45 lb., perform hanging knee-raises, then chin-over bar pull-ups, then chest-to-bar pull-ups

Masters 55+ (Int2)
♀45 lb., perform toes-to-bars, then chin-over-bar pull-ups, then chest-to-bar pull-ups
♂65 lb., perform toes-to-bars, then chin-over-bar pull-ups, then chest-to-bar pull-ups

Scaled Masters 55+ (Beg1)
♀35 lb., perform sit-ups, then jumping pull-ups, then chin-over-bar pull-ups
♂45 lb., perform sit-ups, then jumping pull-ups, then chin-over-bar pull-ups

Beg2 – Lighter
See Foundations for Beg3

The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the front squats and thrusters are 43 kg (95 lb.), 29 kg (65 lb.), 20 kg (45 lb.), and 15 kg (35 lb.).

Floor Plan – Prior to starting the workout, athletes must set up a competition area as follows:
• Mark a line directly under the pull-up bar.
• Mark a second line 8 feet away from the line under the pull-up bar.

WORKOUT 21.4

Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk
Time begins immediately following the
completion of 21.3.

Time cap: 7 min

Score = Load

WORKOUT VARIATIONS NOTES
None

WORKOUT 21.3 – FOUNDATIONS

For total time:
15 air squats
30 sit-ups
15 thrusters with stick

Rest 1 min.

15 air squats
30 dumbbell rows, 10 lb. (15 left, 15 right)
15 thrusters with stick

Rest 1 min.

15 air squats
30 push-ups
15 thrusters with stick

21.4 begins immediately upon completing or
reaching the time cap for 21.3.

Time cap: 15 min

Score = Time/TC plus 1 sec/rep missed

Further Scaling:
To modify the squat and thruster, complete a sit-to-stand from a chair.
To modify the sit-up, reduce the range of motion and touch the knees.
Instead of a dumbbell, you can use a household object for the dumbbell row.
If you have two dumbbells, you can complete the rows with both hands at the same time.
To modify the push-up, perform from the knees or elevate the hands.

WORKOUT 21.4 – FOUNDATIONS

Complete the complex for load and technique:
1 deadlift
1 clean
1 hang clean
1 push press

Time cap: 7 min.

Score = Load

Time begins immediately following the completion of 21.3.
Start with the stick and only add load if technique is sound.
If performing this workout without a coach, err on the side of safety and don’t worry about adding load as you go.

WORKOUT 21.3 – EQUIPMENT FREE

For total time:
30 air squats
30 V-ups
30 thrusters with a stick or PVC pipe

Rest 1 min.

30 air squats
30 dips
30 thrusters with a stick or PVC pipe

Rest 1 min.

30 air squats
30 handstand push-ups
30 thrusters with a stick or PVC pipe

Rest 2 min. before beginning 21.4.
21.4 begins exactly 2 min. after
completing or reaching the time cap
for 21.3.

Time cap: 15 min.

Score = Time/TC plus 1 sec/rep missed

WORKOUT 21.4 – EQUIPMENT FREE

Starting exactly 2 min. after 21.3, complete the following:

As many rounds and reps as possible in 5 min of:
20 alternating single-leg squats
20 alternating shoulder taps in a freestanding handstand

Score = Total Reps

Further Scaling for Adaptive Athletes for the following divisions can be found at: https://games.crossfit.com/workouts/open/2021

ADAPTIVE – UPPER EXTREMITY

ADAPTIVE – LOWER EXTREMITY

ADAPTIVE – NEUROMUSCULAR

ADAPTIVE – VISUAL IMPAIRMENT

ADAPTIVE – LOWER EXTREMITY

ADAPTIVE – SHORT STATURE

ADAPTIVE – NEUROMUSCULAR

ADAPTIVE – SEATED WITH HIP FUNCTION

ADAPTIVE – SEATED W/O HIP FUNCTION

ADAPTIVE – INTELLECTUAL

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 – Early morning class on some Box Step-ups!

________________________________________________________________________________

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_ @TeaseItHair @EsseSkinCare_ #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

ONLINE WHITEBOARD/COACHING – 040222 

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

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) Repeat from last week… Power Snatch, Squat Snatch – EMOM 10 min (start 60% 1RM of lower 1RM btwn 2 mvts)

Score = Max Load

CFA LITE Options:
Keep loading so that great form can be maintained!
Beg – Power Snatch plus OHS allowed for Squat Snatch

then…

2) 2013 Open of the Reebok CrossFit Games Workout 13.1 

NB – Burpees – touch a target 6 inches (15.24cm) above max reach height

MEN – includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17
minutes of:
40 Burpees
75 pound (34kg) Snatch, 30 reps
30 Burpees
135 pound (61kg) Snatch, 30 reps
20 Burpees
165 pound (75kg) Snatch, 30 reps
10 burpees
210 pound (95kg) Snatch, as many reps as possible

WOMEN – includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17
minutes of:
40 Burpees
45 pound (20kg) Snatch, 30 reps
30 Burpees
75 pound (34kg) Snatch, 30 reps
20 Burpees
100 pound (45kg) Snatch, 30 reps
10 burpees
120 pound Snatch (54kg), as many reps as possible

Score = Total Reps

CFE LITE Options:
RX Loadings – 34/20kg – 61/34kg – 75/45kg – 95/54kg)
Int1/2/3 – Same as Rx
Beg1 Option use kg loadings below…
Loadings for Beg2/3 use % loadings below…
(20kg/10kg or 30% 1RM) Snatch
(34kg/15kg or 50% 1RM) Snatch
(45kg/20kg or 60% 1RM) Snatch
(54kg/25kg or 77% 1RM) Snatch

CFA LITE Options – USA Equivalents:
RX – 75/44-134/75-165/99-209/119lb
Int1/2/3 – Same as Rx
Beg1 Option use kg loadings below…
Loadings for Beg2/3 use % loadings below…
(44/22lb or 30% 1RM) Snatch
(75/33lb or 50% 1RM) Snatch
(99/44lb or 60% 1RM) Snatch
(119/55lb or 77% 1RM) Snatch

Substitutions:

Shoulder –
Sn – Cleans/Squat Cleans
BBF Bps – Str Arm Bps

Back –
Sn – Hip Thrusters
BBF Bps – Str Arm Bps/Box Bps

Knee –
Sn – Fine or from Hang, stick to power snatch
BBF Bps – Fine or Str Arm Bps/Box 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 – Early morning “Burden Runs” are BEAUTIFUL!!!!!!! Heidi nearest, in shot!

________________________________________________________________________________

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_ @TeaseItHair @EsseSkinCare_ #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

ONLINE WHITEBOARD/COACHING – 030222 

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

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) Pracice DU/SU

Score = For Quali

then…

2) Reebok CrossFit Games – Open Workout 20.2 (https://games.crossfit.com/workouts/open/2020/2)

WORKOUT 20.2

Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders

♀ 35-lb. (15kg) dumbbells
♂ 50-lb. (22.5kg) dumbbells

Score = Total Reps

Rx’d (Ages 16-54) (Rx, Int1,2,3)
♀ 35-lb. DBs
♂ 50-lb. DBs

Scaled (Ages 16-54) (Beg1 but HLR)
♀ 20-lb./ ♂ 35-lb. DBs, HKR, SU

Teenagers 14-15
♀ 20-lb./s♂ 35-lb. DBs

Scaled Teenagers 14-15
♀ 15-lb./♂ 20-lb. DBs, HKR, SU

55+
♀ 20-lb. DBs♂ 35-lb. DBs

Scaled Masters 55+ (Beg2- or HKR)
♀ 15-lb./♂ 20-lb. DBs, sit-ups, SU

NB Min – acceptable weights in kilograms are 22.5 kg (50 lb.), 15 kg (35 lb.), 10 kg (20 lb.), and 7.5 kg (15 lb.)

Substitutions:
Shoulders:
T2B – Lying variations (involved arm on belly)
DB Thrusters – DB or BB Front Squat
DU – Fine or Jump claps

Back:
T2B – Front Bridge (3 sec for 1 rep)
DB Thrusters – Lighter or Banded Airsquats OR Hip Thrusters
DU – Fine or Pulses

Knee:
T2B – Fine (watch jump up/drop off)
DB Thrusters – Lighter (partial) or Banded Airsquats OR Hip Thrusters
DU – Fine or Pulses

then…

3) Accumulate 2 min of L-sit for Time

TC – 5 min

Score = Time/TC plus 1 sec/sec missed

Equip Options: 2 Chairs/Boxes

CFA LITE Options:

Int1 – Weak L-sit

Int2 – Weak L-sit

Int3 – 1 Leg L-sit

Beg1 – T-sit

Beg2 – T-sit (1 Ft dwn)

Beg3 – F-Bridge

Substitutions:

Shoulder –
L-Sit – Fine or FB

Back –
L-sit – F/Bridge

Knee –
L-sit – 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 – From left Kevin and Paul, wit5h Ryan in the background, all  recovering during our tough Memorial WOD “Pete”!!

________________________________________________________________________________

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_ @TeaseItHair @EsseSkinCare_ #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

ONLINE WHITEBOARD/COACHING – 020222 

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

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) Run the following Ft:
600m Burden Run (25kg/15kg)
600m Run
400m Burden Run (25kg/15kg)
400m Run

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Int1/2 – 20/15kg
Int3/Beg1 – 15/10kg
Beg2 – 10/5kg
Beg3 – 5/2.5kg; 400m/400m/200m/200m

USA Equivalents – CFA LITE Options:
Int1/2 – 45/35lb
Int3/Beg1 – 35/25lb
Beg2 – 20/10lb
Beg3 – 10/5lb

then…

2) Complete 4 Rnds (12 min) of the following for Max Reps with a DB/KB or Back Pack:
Min 1 – Weighted Step-ups (25/15kg at 61cm/51cm)
Min 2 – DB Hang Power Snatch (25kg/15kg)
Min 3 – GHD SU or Weighted SU (25/15kg)

Score = Total Reps

NB – limit the GHD total reps to within 10% of your max number of GHD reps you currenly able to handle!

CFA LITE Options:
Int1 – 22.5/15kg
Int2 – 20/15kg
Int3 – 16/12kg
Beg1 – 16/10kg
Beg2 – W-SU (51cm), 12/8kg
Beg3 – W-SU (41cm), 8/5kg; BW Sit-ups/Crunchies
Untrained TC – 3 Rnds, working max of 40 sec of min

USA Equivalents – CFA LITE Options:
Int1 – 50/35lb
Int2 – 50/35lb
Int3 – 45/25lb
Beg1 – 35/25lb
Beg2 – W-SU (51cm), 25/20lb
Beg3 – W-SU (41cm), 15/10lb; BW Sit-ups/Crunchies

Substitutions:

Shoulder –
W-Step-ups – Fine
DB HPS – DB Hang power clean
W-Sit-Ups – Fine

Back –
W-Step-ups – Fine (reduce load/height)
DB HPS – Fine or Muscle clean or Curl and Strict Press
W-Sit-Ups – Front Bridge 2 sec = 1 Rep

Knee –
W-Step-ups – Fine (reduce load/height)
DB HPS – Fine or or Muscle clean or Curl and Strict Press
W-Sit-Ups – Fine or Front Bridge 2 sec = 1 Rep

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 – An evening class on our Memorial WOD “Pete”!!

________________________________________________________________________________

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_ @TeaseItHair @EsseSkinCare_ #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

ONLINE WHITEBOARD/COACHING – 010222 

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

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) Complete 4 Rnds (15 min) of the following EMOM for Max Loading:
Min 0-1.5 – Front Squat 5 (75% 1RM)
Min 1.5-3 – Strict Press 5 (75% 1RM)

Score = Load A (FS) ; Load B (SP)
NB – You will need to change your Loading btwn the FS and SP

CFA LITE Options:
Keep loading at a level so that great form is maintained!
TC – PVC/Light Bar Loading only

Home-based –
Min 0-1,5 min – Front Squat RM for Max Total Loading
Min 1.5-3 min – Strict Press RM for Max Total Loading

Score = Total Loading (FS – Sum of your body weight plus implement load x reps) + (SP – Sum of your implement load x reps)

then…

2) AMRAP 14 min:
12 Single DB Hang Power Cleans (25kg/15kg)
6 DB Step-overs (25kgx2/15kgx2 at 61cm/51cm)
3 Burpee GTOH (25kg/15kg)

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Home-based – DB/KB/BP – 10 reps of DB SO or DB Lunges (25kgx1/15kgx1)
Use any combo fo DB/KB to make the Total Loading
Int1 – 25kgx2/16kgx2kg
Int2 – 22.5kgx2/15x2kg
Int3 – 20kgx2/12kgx2
Beg1 – 15kgx2/10kgx2
Beg2 – 10kgx2/7.5kgx2
Beg3 – 7.5kgx2/5kgx2

USA Equivalents – CFA LITE Options:
RX – 55/35lb
Home-based – DB/KB/BP – 10 reps of DB SO or DB Lunges 55/35lb
Use any combo fo DB/KB to make the Total Loading
Int1 – 55lbx2/35lbx2kg
Int2 – 50lbx2/35x2kg
Int3 – 45lbx2/25lbx2
Beg1 – 35lbx2/20lbx2
Beg2 – 20lbx2/15lbx2
Beg3 – 15lbx2/10lbx2

Substitutions:
Shoulder –
Db HPC – Fine
DB Step-O – Fine
Burpee GTOH – Str arm bps

Back –
Db HPC – Fine but lighter
DB Step-O – Fine but lighter/lower OR Hip Thrusters
Burpee GTOH – Str arm bps (plain burpees – str arm, then from hang – hips to overhead) or air squats

Knee –
Db HPC – Fine or Hang Muscle Clean
DB Step-O – Fine but lighter/lower OR Hip Thrusters
Burpee GTOH – 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