Featured Video – Miles to Madison Ep. 04.21: Davíðsdóttir, Högberg, Muhammad, Briggs and the Panchik Brothers (Video courtesy of CrossFit, Inc)

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 – 140921 

 

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!

 

1) Muscle-ups RM – E2ndMon2ndM for 5 Rnds (10 min)

 

Score = Total Reps

 

Home-based (if no pull-up bar/rings) – E2ndMon2ndM for 12 min (6 Rnds):
1st 2 min – RM Bent Over Row
2nd 2 min – RM Box/Table Dips

Score = Sum of Total Loading (Sum of Reps x Load for all 6 Rnds – include BW)

Use DB/KB/Back Pack/Light BB

 

CFA LITE Options:
NB – No Jump M-ups today!
RX sub – DB/KB/BP 25kg/15kg
BOR Sub – BB (60/40kg), Plus Dips
Int1 – 55/36kg; 22.5/15kg; MU or BOR/Dips
Int2 – 53/34kg; 22.5/15kg; B-MU (R/B) or BOR/Dips
Int3 – 50/32kg; 20/12kg; B-MU (B/P) or BOR/Dips
Beg1 – 45/30kg; 15/10kg; PU (G/P)/RD (B/P) or BOR/Dips (Jump up/lower Dwn)
Beg2 – 35/22kg; 12/8kg; RR (1/0.5m)/S-PD (str) or BOR/Chair Dips (str)
Beg3 – 25/17kg; 8/5kg; RR (1/0.5m)/S-PD (bnt) or BOR/Chair Dips (bnt)

 

CFA LITE Options – USA Equivalents
NB – No Jump M-ups today!
RX sub – DB/KB/BP 55kg/35LB
MU Sub – BOR (135/90lb) Plus Dips
Int1 – 120/80lb; 50/35lb; MU or BOR/Dips
Int2 – 115/75lb; 50/35lb; B-MU (R/B) or BOR/Dips
Int3 – 110/70lb; 45/25lb; B-MU (B/P) or BOR/Dips
Beg1 – 100/65lb; 35/20lb; B-MU (B/P) or BOR/Dips
Beg2 – 75/50lb; 20/25lb; RR (1/0.5m)/S-PD (str) or BOR/Chair Dips (str)
Beg3 – 55/35lb; 15/10lb; RR (1/0.5m)/S-PD (bnt) or BOR/Chair Dips (bnt)

 

Substitutions:
Shoulder –
MU – Rev Grip PU or RR or BOR and Plus Push-ups (3 for 1)

Back –
MU – Rev Grip PU or RR or BOR and Dips/Push-ups

Knee –
MU – Fine (watch jump-up/drop-off)

 

then…

 

2) Complete the following FT:
1 mile (1609m) Burden Run (25kg/15kg)
100 Bumper Facing Burpees

TC – 18 min

Score = Time/TC plus 1 sec/rep missed

Bumper Facing Bps – Jump Over Bumper today

 

CFA LITE Options:
RX sub – DB/KB/BP/SB 25kg/15kg

RX Burden Run sub – 60 Step-ups (25/15kg at 51cm), 100 Step-ups (61/51cm)

Int1 – 25/15kg
Int2 – 20/15kg
Int3 – 20/10kg
Beg1 – 15/10kg; Bp SO
Beg2 – 10/5kg; 80 Bp SO
Beg3 – 5/2.5kg; 60 Bp SO

 

CFA LITE Options – USA Equivalents
RX sub – DB/KB/BP/SB 55kg/35LB

RX Burden Run sub – 60 Step-ups (25/15kg at 51cm), 100 Step-ups (61/51cm)

Int1 – 55/35lb
Int2 – 45/35lb
Int3 – 45/25lb
Beg1 – 35/20lb; Bp SO
Beg2 – 20/10lb; 80 Bp SO
Beg3 – 10/5lb; 60 Bp SO

 

Substitutions:
Shoulder –
Run – Fine
BF-Bps – Str arm Bps

Back –
Run – Fine
BF-Bps – Str arm Bps or Table Bps

Knee –
Run – Fine
BF-Bps – Str arm Bps or Table 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 CLICK HERE for all the info OR alternatively 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