Featured Image – Ange on Rope Pulls … this is a scaled option for Rope Climbing on our CrossFit Algoa LITE program. The majority of our members in each class complete the Workouts scaled… that is adjusted and scaled down (made easier) to suite their specific fitness level and/or special needs (i.e. old injuries). To find our more about our LITE program contact us on the details below!!

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 @CFA_sport_massage_and_recovery #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 – 200521

 

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 2-2-2 (95% 1RM)

 

Score = Load

 

NB – If you missed last week do on 5×3 (90% 1RM)

 

Home-Based – Rep Max set for Max Total Loading

 

Score = Sum of (Body Weight + Load x Reps on each workload level)

 

CFA LITE Options:

Beginners – Keep loading so that great form is maintained

 

then…

 

2) CrossFit HQ WOD – 210508

 

CF HQ Workout Tips https://youtu.be/IWXpGahvQ2A

 

For total reps:

3 sets of shoulder presses, ⅔ body weight

3 sets of strict pull-ups

3 sets of push presses, ⅔ body weight

3 sets of strict pull-ups

3 sets of push jerks, ⅔ body weight

3 sets of strict pull-ups

 

Rest 30 sec. between sets.

 

Score = Total Reps

 

Scaling:

Reduce the load on the barbell movements and choose a pull-up modification that allows you to complete at least 10 reps of each when fresh. Newer athletes should reduce the total volume of this workout.

 

CFA LITE Options:

RX – 66% BW

Home-Based – use set loading of 25kgx2/15kgx2 for overhead Mvts and for BOR (1 Implement each hand)

Level1 – 64%

Level2 – 62%

Level3 – 60%

Level4 – 58%

Int1 – 56%; 22.5×2/15x2kg

Int2 – 54% BW; 22.5×2/15x2kg

Int3 (CFHQ Int) – 50% BW; 20×2/12kgx2

Beg1 – 45% BW; PU (P/G); 15×2/10kgx2

Beg2  – 40% BW; RR (1/0.5m); 10×2/7.5kgx2

Beg3 – (CFHQ Beg) 2 sets each; Empty BB (20/15kg); RR (0.5/0m); 7.5kgx2/5kgx2

 

CFA LITE Options – USA Equivalents:

RX – 66% BW

Home-Based – use set loading of 55lbx2/35lbx2 for overhead Mvts and for BOR (1 Implement each hand)

Level1 – 64%

Level2 – 62%

Level3 – 60%

Level4 – 58%

Int1 – 56%; 50×2/35lbx2kg

Int2 – 54% BW; 50×2/35lbx2kg

Int3 (CFHQ Int) – 50% BW; 45×2/25lbx2

Beg1 – 45% BW; PU (P/G); 35×2/20lbx2

Beg2  – 40% BW; RR (1/0.5m); 20×2/15lbx2

Beg3 – (CFHQ Beg) 2 sets each; Empty BB (20/15kg); RR (0.5/0m); 15lbx2/10lbx2

 

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