Featured Video – Have you seen all the behind the scenes CrossFit Games footage that CrossFit, Inc have been broadcasting on their youtube channel? Click above to view – Behind the Scenes: 2016 CrossFit Games, Part 2 (Featured Video courtesy of CrossFit, Inc.).

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 – 050521

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) Progression from last week…

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) Complete the following FT:

50 DB Split Jerk (alternating) (25kg/15kg)

60 Box Jump Overs (61cm/51cm)

220 Double Unders

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

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

Bp BJO sub Broad Jump (1.24/1m)

Int1 – 22.5kg/15kg

Int2 – 22.5kg/15kg

Int3 – 20kg/12kg

Beg1 – 15kg/10kg; BSO (61/51cm) or BJ (1/0.8m)

Beg2 – 12kg/8kg; BSO (51/41cm) or BJ (0.8/0.5m)

Beg3 – 8kg/5kg; BSO (41cm) or BJ/B-Step (0.6/0.4m)

CFA LITE Options – USA Equivalents:

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

Bp BJO sub Broad Jump (1.24/1m)

Int1 – 50lb/35lb

Int2 – 50lb/35lb

Int3 – 45lb/25lb

Beg1 – 35lb/20kg; BSO (24/20cm) or BJ (1/0.8m)

Beg2 – 25lb/15kg; BSO (20/16cm) or BJ (0.8/0.5m)

Beg3 – 15lb/10lb; BSO (16cm) or BJ/B-Step (0.6/0.4m)

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 Video – Sneak Peak: “Resurgence” – 2020 CrossFit Games Documentary (Featured Video courtesy of CrossFit, Inc.)

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 – 040521

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) AMRAP the following for 10 min:

Wall Walks 1-2-3-4-5-6-etc…

DU 20-40-60-80-100-120-etc…

Score = Total Reps

CFA LITE Options:

Beg1 –   Half WW; SU

Beg2 –   Scaled WW – 1 step (21.1 std scaled); SU

Beg3 –   Worm Walk; SU

then…

2) AMRAP the following for 10 min:

10 Power Cleans (45kg/30kg)

10 C2B Pull-ups

10 Thrusters (45kg/30kg)

10 T2B

10 BB Facing Burpees

CrossFit Algoa LITE Options:

T2B Sub – Lying Ft to Hands

C2B Sub – BOR 20 Reps

RX – BB 45/30kg, 15 reps for PC and Thr DB/KB/B-Pack/light BB 25/15kg

Int1 – 43/28kg; 22.5/15kg

Int2 – 40/26kg; 22.5/15kg

Int3 – 35/24kg; 20/12kg; PU or BOR

Beg1 – 30/20kg; 15/10kg; PU (P/G) or BOR, BBF Bp (SO); HLR (or Lying F2H)

Beg2 – 25/15kg; 12/8kg; RR (1/0.5m) or BOR, BBF Bps (SO); HKR (or Lying K2H)

Beg3 – 20/12kg; 8/5kg; RR (0.5/0m) or BOR, Bps; Sitting (K2C)

CrossFit Algoa LITE Options – USA Equivalents:

T2B Sub – Lying Ft to Hands

C2B Sub – BOR 20 Reps

RX – BB 99/65lb, 15 reps for PC and Thr DB/KB/B-Pack/light BB 55/35lb

Int1 – 95/60lb; 50/35lb

Int2 – 40/57lb; 50/35lb

Int3 – 35/52lb; 45/25lb; PU or BOR

Beg1 – 65/45lb; 35/20lb; PU (P/G) or BOR, BBF Bp (SO); HLR (or Lying F2H)

Beg2 – 55/35lb; 25/20lb; RR (1/0.5m) or BOR, BBF Bps (SO); HKR (or Lying K2H)

Beg3 – 45/25lb; 20/10lb; RR (0.5/0m) or BOR, Bps; Sitting (K2C)

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 Video – Games Central Ep. 04.29: Important Upcoming Dates for the Season (Featured Video courtesy of CrossFit, Inc.)

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 – 010521

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 3 Rnds of the following FT:

10 Clean (any) and Jerk (any) (61kg/43kg)

20 Box Jump Overs (61cm/51cm)

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

DB/KB/BP/Light BB Home-Based sub Below!

RX – Single-arm BOR (DB/KB/B-Pack) or light BB 20 reps on 25/15kg

HB sub BJO – Broad Jump (1.24/1m)

Int1 – 55/38kg

Int2 – 50/35kg

Int3 – 43/30kg

Beg1 – 35/25kg; BSO (61/51cm)/ BJ (1/0.8m)

Beg2 – 25/17kg; BSO (51cm)/BJ (0.8/0.5m)

Beg3 – 20/12kg; BSO (41cm)/Broad Step (0.6m/0.4m)

CFA LITE Options – USA Equivalents:

DB/KB/BP/Light BB Home-Based sub Below!

RX – 135/95lb

RX – Single-arm BOR (DB/KB/B-Pack) or light BB 20 reps on 55/35lb

HB sub BJO – Broad Jump (1.24/1m)

Int1 – 120/85lb

Int2 – 110/75lb

Int3 – 95/65lb

Beg1 – 75/55lb; BSO (61/51cm)/ BJ (1/0.8m)

Beg2 – 55/35lb; BSO (51cm)/BJ (0.8/0.5m)

Beg3 – 45/25lb; BSO (41cm)/Broad Step (0.6m/0.4m)

Rest a min of 10 min

4) Complete 3 Rnds of the following FT:

10 Snatches (61kg/43kg)

10 Bar Muscle-ups

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:

DB/KB/BP/Light BB Home-Based sub Below!

RX – BB BOR 61/43kg plus Push-ups or Single-arm BOR (DB/KB/B-Pack) or light BB 20 reps/Rnd on BOR 25/15kg plus push-ups

Int1 – 55/38kg, 7 B-MU

Int2 – 50/35kg, B-MU (R/B) or Jump B-MU (Bar @ Chin) or BOR/Dips

Int3 – 43/30kg, B-MU (B/P) or Jump B-MU (Bar @ Collar Bone) or BOR/Dips

Beg1 – 35/25kg, PU (P/G), Push-ups (Ts/Kns up/Ts dwn or 7 Ts)

Beg2 – 25/17kg, RR (1,5m/1m), Push-ups (Ts/Kns)

Beg3 – 20/12kg, RR (1m/0,5m), Push-ups (Kns)

CFA LITE Options – USA Equivalents:

RX – BB BOR 135/95lb plus Push-ups or Single-arm BOR (DB/KB/B-Pack) or light BB 20 reps/Rnd on BOR 55/35lb plus push-ups

RX – 135/95lb

Int1 – 120/85lb, 7 B-MU

Int2 – 110/75lb, B-MU (R/B) or Jump B-MU (Bar @ Chin) or BOR/Dips

Int3 – 95/65lb, B-MU (B/P) or Jump B-MU (Bar @ Collar Bone) or BOR/Dips

Beg1 – 75/55lb, PU (P/G), Push-ups (Ts/Kns up/Ts dwn or 7 Ts)

Beg2 – 55/35lb, RR (1,5m/1m), Push-ups (Ts/Kns)

Beg3 – 45/25lb, RR (1m/0,5m), Push-ups (Kns)

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 Video – Travis Mayer Is Fired up for 2021 (Featured Video courtesy of CrossFit, Inc.)

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 – 290421

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 Muscle-ups

Score = Quality

CFA LITE Options:

Beginners – Keep loading so that great form is maintained

then…

2) AGOQ 2019 – WORKOUT 3

Complete the following FT:

5 Rnds:

4 Muscle-ups

13 STOH (61kg/43kg)

then…

5 Rnds:

4 Muscle-ups

7 STOH (83kg/56kg)

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

https://games.crossfit.com/workouts/onlinequalifiers/2019/3

Split Time – end 1st 5 Rnds   ;   Use 2 BB   ;

Scaling and CFA/AFL LITE Options:

14-15: 43/29kg, 61/43kg (95/65lb, 135/95lb)

Ages 55 : C2B (1st 5 Rnds), 43/29kg, 61/43kg (95/65lb, 135/95lb)

CFA/AFL LITE Options:

Int1 – Same

Int2 – 2 MU, 55/38kg, 75/50kg

Int3 – 4 B/MU (B/P)/Jump MUP, 50/35kg, 70/46kg

Beg1 – C2B (B/P), 43/29kg, 61/43kg

Beg2 – RR (1/0.5m), 30/20, 43/27kg

USA Equivalents – CFA/AFL LITE Options:

Int1 – Same

Int2 – 2 MU, 121/84lb, 165/110lb

Int3 – 4 B/MU (B/P)/Jump MUP, 110/75lb, 155/100lb

Beg1 – C2B (B/P), 95/65lb, 135/95lb

Beg2 – RR (1/0.5m), 65/45lb, 95/60lb

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 Video – To all the Girls out there, you are Powerful, Beautiful, Brilliant, and Brave—Tia-Clair Toomey-Orr (Featured Video courtesy of CrossFit, Inc.)

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 – 270421

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)

a) Front Squat 3-3-3-3-3 (80% 1RM)

Score = Load

NB – If you missed last week do on 5×5 (75% 1RM)

CFA LITE Options:

Beginners – Keep loading so that great form is maintained

b) Practice DU

Score = For Quality

then…

2) CrossFit Games AGOQ 2020 EVENT 1

AMRAP 6:

8 Thrusters (52kg/38kg)

50 DU

Score = Total Reps

VARIATIONS:

Ages 16-17 and 35-54: 85 lb. 115 lb.

Ages 14-15 and 55 : 65 lb. 95 lb.

Weights in kg: 52kg(115 lb.), 43kg(95 lb.), 38kg(85lb.), and 29kg(65lb.).  ;

CFA LITE Options:

Int1 – 45/31kg, 45 DU

Int2 – 43/29kg, 40 DU

Int3 – 40/27kg, 30 DU

Beg1 – 35/25kg, 50 SU

Beg2 – 28/18kg, 50 SU

Beg3 – 20/12kg, 40 SU

https://games.crossfit.com/workouts/onlinequalifiers/2020/1

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 Video – 2021 Open Winner, Jeffrey Adler Is Headed to Semifinals

(Featured Video courtesy of CrossFit, Inc.)

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 – 260421

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)

a) Practice – Pull-ups/C2B Pull-ups/Bar Muscle-ups

Scores = All For Quality

then…

2) AMRAP the following for 20 min:

AMRAP 7 min – of S-HSPU MARY (5 S-HSPU, 10 Pistols, 15 C2B PU)

AMRAP 3 min – of Bar Muscle-ups

AMRAP 3 min – of Burpee BJO (61cm/51cm)

AMRAP 7 Min – of CINDY (5 Pull-ups, 10 Push-ups, 15 Airsquats)

Score = Total Reps

CFA LITE Options:

RX sub BOR for PU, C2B, B-MU (25kg/15kg) x2 C2B/ Div 2 on M-up/ x2 Pull-ups

MU Scaling B1-3 – 3 PU or RR plus 3 push-ups is 3 reps

Int1 – 22.5/15kg, 3 S-HSPU, 7 Pistols, 10 C2B

Int2 – 22.5/15kg, 5 S-HSPU (1/2 Abm), Pistol (Green/Hold Rings), 15 PU, B-MU (R/B) or Jump B-MU (Bar @ Chin) or BOR/Dips

Int3 – 20/12kg, 5 S-HSPU (2/3 Abm), Pistol (Hip Crease just above Hor), 12 PU, B-MU (B/P) or Jump B-MU (Bar @ Collar Bone) or BOR/Dips,

Beg1 – 15/10kg, PPU (61/51cm), Lunges, 15 PU (P/G), PU/Push-ups (Ts/Kns up, Ts dwn), BBSO (61/51cm)

Beg2 – 12/8kg, PPU (51cm/Flr), 8 Lunges, RR (1/0.5m), RR/Push-ups (Ts/Kns), BBSO (51/41cm)

Beg3/TC – 8/5kg, PPU (Flr/Kns), 6 Lunges, RR (0.5/0m), RR/Push-ups (Kns), Bps

USA Equivalents – CFA LITE Options:

RX sub BOR for PU, C2B, B-MU (55lb/35lb) x2 C2B/ Div 2 on M-up/ x2 Pull-ups

MU Scaling B1-3 – 3 PU or RR plus 3 push-ups is 3 reps

Int1 – 50/35lb, 3 S-HSPU, 7 Pistols, 10 C2B

Int2 – 50/35lb, 5 S-HSPU (1/2 Abm), Pistol (Green/Hold Rings), 15 PU, B-MU (R/B) or Jump B-MU (Bar @ Chin) or BOR/Dips

Int3 – 20/14lb, 5 S-HSPU (2/3 Abm), Pistol (Hip Crease just above Hor), 12 PU, B-MU (B/P) or Jump B-MU (Bar @ Collar Bone) or BOR/Dips,

Beg1 – 35/25lb, PPU (24/20inch), Lunges, 15 PU (P/G), PU/Push-ups (Ts/Kns up, Ts dwn), BBSO (24/20inch)

Beg2 – 25/17lb, PPU (20inch/Flr), 8 Lunges, RR (1/0.5m), RR/Push-ups (Ts/Kns), BBSO (40/16inch)

Beg3 – 17/11lb, PPU (Flr/Kns), 6 Lunges, RR (0.5/0m), RR/Push-ups (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