Featured Video – Jimminy in her ORP “Optimal Recovery Position” after a tough WOD! 

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 – 160921 

 

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) Push Press 3 – E2ndMon2ndM for 5 Rnds (10 min) (90% 1RM)

 

Score = Load

 

Home-based – Push Press RM – E3rdMon3rdM for 4 Rnds (12 min)

 

Score = Sum of Total Loading (Sum of Reps x Load for all 4 Rnds)

 

Use DB/KB/Back Pack/Light BB

 

CFA LITE OPTIONS:

Keep loading so that great form can be maintained!

 

then…

 

2) AMRAP the following for 12 min (1x DB):

7 Man Makers (25kg/15kg)

50 DU

 

Score = Total Reps

 

CFA LITE Options:

HB sub – DB/KB/BP/BB 25kg/15kg

Int1 – 22.5/15kg; 45 DU

Int2 – 22.5/15kg; 40 DU

Int3 – 20/12kg; 35 DU

Beg1 – 15/10kg; 50 SU

Beg2 – 12/8kg; 45 SU

Beg3 – 8/5kg; 40 SU

 

CFA LITE Options – USA Equivalents:

HB sub – DB/KB/BP/BB 55/35lb

Int1 – 50/35lb; 45 DU

Int2 – 50/35lb; 40 DU

Int3 – 45/25lb; 35 DU

Beg1 – 35/20lb; 50 Su

Beg2 – 20/15lb; 45 SU

Beg3 – 15/10lb; 40 SU

 

Substitutions:

Shoulders inj –

MM – No Push-up; Squat Clean (not cluster on inv side)

DU – Fine

 

Back inj –

MM – 2 Push-ups; Db Row; 2x Airsquats

DU – Fine/SU/Calf Pulses

 

Knee inj –

MM – Fine (reduce squat depth as needed)

DU – Fine/SU/Calf Pulses

 

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