Featured Image – Paul simulating a Scaled Peg Board hold with a longitudinal banded Pull-up hold … everything we do is scalable, meaning we can adapt to ANY level of fitness and appropriately train you to achieve a desired outcome!!!!!

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 

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ONLINE WHITEBOARD/COACHING – 100921 

 

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) DB Snatch 2 – EMOM 10 min

 

Score = Load

NB – Squat Snatch

 

Home-based – DB Snatch 3-5 each – 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!

Keep loading and depth at a level at which you can maintain great positioning of the pelvis/lower back and shoulders, challenging mobility but avoiding niggles/injury!

 

then…

 

2) AMRAP the following for 5 Rnds:

AMRAP 4:

500m Row

25 DB Snatch (25/15kg)

AMRAP Box Jump Overs (61cm/51cm)

Rest 2 min

 

Score = Total Reps

 

DB Snatch – Alt. DB Power Snatch/ Alt. DB Muscle Snatch

 

CFA LITE Options:

Row Sub SDHP Rx – 20/12kg KB

Home – Light BB Snatch (same loads as DB/KB)

Int1 – 22.5/15kg

Int2 – 22.5/15kg

Int3 – 20/12kg

Beg1 – SDHP 16/10kg; 15/10kg; BSO (61/51cm)

Beg2 – SDHP 12/8kg; 12/8kg; BSO (51cm)

Beg3 – SDHP 8/5kg; 8/5kg; BSO (41cm)

 

CFA LITE Options – USA Equivalents

Row Sub SDHP Rx – 45/35LB BB or closest KB

Home – Light BB Snatch (same loads as DB/KB – RX 55/35lb)

Int1 – 50/35lb

Int2 – 50/35lb

Int3 – 45/25lb

Beg1 – 35/20lb Both SDHP/DB Sn; BSO (61/51cm)

Beg2 – 20/25lb Both SDHP/DB Sn; BSO (51cm)

Beg3 – 15/10lb Both SDHP/DB Sn; BSO (41cm)

 

Substitutions:

 

Shoulder –

Row – Fine

or SDHP – Sub with Russian KBS

DB Snatch – DB Clean on that side or DB DL (1.5x reps)

BJO/BSO – Fine

 

Back –

Row – Cycle (2.5x dist) or High Hang SDHP

DB Snatch – From High Hang and Lighter (or Hip Lifts 2 for 1)

BJO/BSO – BSO (reduce height as needed or air squats/hip thrusters)

 

Knee –

Row – Cycle (2.5x dist) or High Hang SDHP

DB Snatch – From High Hang and Lighter (or Hip Lifts 2 for 1)

BJO/BSO – Fine (reduce height as needed or air squats/hip thrusters)

 

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