Featured Images –  A great example of some SCALING at CrossFit Algoa… Audrey (in the foreground) is YOKE Walking while young Caleb (in the background), is using a BARBELL with BANDS and KB’s to perform a lighter but equally as challenging but SAFE scaled YOKE Walk! 

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: 0845086893 (Kids) / 0784517637 (adults).

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ONLINE WHITEBOARD/COACHING – 190821 

 

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) CFHQ WOD of the Day 210811

 

CFHQ Workout Tips – https://www.crossfit.com/essentials/workout-tips-for-210811

 

For time:

1,000-m row

30 chest-to-bar pull-ups

10 overhead squats

20 chest-to-bar pull-ups

20 overhead squats

10 chest-to-bar pull-ups

30 overhead squats

1,000-m row

 

BB – ♀ 65 lb. ♂ 95 lb. (43/29kg)

 

TC – 20 min

 

Score = Time/TC plus 1 sec/rep missed

 

Scaling:

Bookended with 1,000-m rows, we have light overhead squats and pull-ups. Choose a weight on the squat that keeps you moving as the reps increase.

Similarly, the pull-up modification should be challenging but allow you to maintain high intensity.

 

CFA LITE OPTIONS:

H-B – Use DB/KB/Back Pack/Light BB (25kg/15kg) OHS Reps 15-30-45

RX sub Row – SDHP 20/12kg, B1-3 similar to DB load

H-B – C2B sub BOR (25/15kg) 60-40-20

Int1 – 45/30kg, 22.5/15kg; same

Int2 – 40/27kg, 20/12kg; 25-15-10 C2B

Int3 – 35/25kg, 20/12kg; 30-20-10 PU

Beg1 – 30/20kg, 15/10kg; PU (P/G)

Beg2 – 20/12kg, 12/8kg; RR (1/0.5m)

Beg3 – 15/9kg, 8/5kg; RR (0.5/0m)

 

CFA LITE Options – USA Equivalents:

H-B – Use DB/KB/Back Pack/Light BB (55/35lb) Reps x 0.65 (for scoring on HPC, STOH)

RX sub Row – SDHP 45/25lb, B1-3 similar to DB load

H-B – C2B sub BOR 55/35lb, 60-40-20

RX sub T2B – Lying Ft to Hands

Int1 – 100/65lb, 50/35lb; same

Int2 – 90/60lb, 45/25lb; 25-15-10 C2B

Int3 – 75/55lb, 45/25lb; 30-20-10 PU

Beg1 – 66/45lb, 35/20lb, PU (P/G)

Beg2 – 45/25lb, 25/15lb, RR (1/0,5m)

Beg3 – 35/20lb, 15/10lb, RR (0,5/0m)

 

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