Featured Image – Maryka and Marisa on some DB Walking Lunges, with Conrad in the background taking a quick rest!

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 – 030921 

 

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 – E90sOn90s for 8 Rnds (12 min)

 

Score = Load

 

Home-based – Snatch Deadlift 3, Hang Snatch 3, Snatch Balance 3 – E90sOn90s for 8 Rnds (12 min)

Rnd 1 – Non-Dom; Rnd 2 – Dominant

 

Score = Load

 

Use DB/KB/Back Pack/Light BB

 

CFA LITE OPTIONS:

Keep loading so that great form can be maintained!

 

then…

 

2) AMRAP 10 min:

30 Snatch (any) (40kg/25kg)

30 Snatch (any) (75kg/50kg)

AMRAP Snatch (any) (95kg/65kg)

 

Score = Total Reps

 

CrossFit Algoa LITE Options:

Rx – 40-75-95kg/25-50-65kg

Int1 – 36-68-86kg/23-45-59kg

Int2 – 32-61-77kg/20-41-53kg

Int3 – 29-55-69-kg/18-36-47kg

Beg1 – 26-49-62kg/16-33-43kg

Beg2 – 22-41-52kg/14-27-36-kg

Beg3 – 18-34-43kg/11-23-30kg

 

CFA LITE Options – USA Equivalents:

Rx – 88-165-209-lb/55-110-143lb

Int1 – 79-149-188lb/50-99-129lb

Int2 – 71-134-170lb/45-89-116lb

Int3 – 64-121-153lb/40-80-104lb

Beg1 – 58-108-137lb/36-72-94lb

Beg2 – 48-90-115-lb/30-60-78lb

Beg3 – 40-75-96lb/25-50-65lb

 

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