Featured Image – Our SUMMER 6 WEEK TRANSFORMATION KICK-START/CHALLENGE will be held from Wednesday 6 October – 20 November 2021 (Newton Park).

Go to: https://crossfitalgoa.com/transformation-challenge/

 

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 – 180921 

 

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!

 

Last completed 7 April 2021 and 17 July 2021…

 

1) CFHQ Workout of the Day – 210309

CrossFit HQ Tips https://www.crossfit.com/essentials/workout-tips-for-210309

 

7 Rounds FT of:

15 GHD sit-ups

15 Back extensions

10 Thrusters

10 Clean and Jerks

 

61kg/43kg (♂ 135 lb./♀ 95 lb.)

 

TC – 32 min

 

Score = Time/TC plus 1 sec/rep missed

 

Scaling:

Modify the movements and reduce the load so you can complete each set unbroken, at least in the early rounds.

Newer athletes should reduce the total volume and avoid the GHD.

 

CFA LITE Options:

Home-Based – RX – 14 Thr and 16 CJ 25kg/15kg

Back Ext Sub – 15 Good Mornings (use DB/KB H-B loads)

GHD SU sub – 15 W-Sit-up (use DB/KB H-B loads)

Int1 – 55/36kg; 22.5/15kg; 12 GHD SU or 15 W-SU; 12 BkExt or 15 GM

Int2 (CFHQ Int) – 53/34kg; 22.5/15kg; 10 GHD SU or 15 W-SU; 10 BkExt or 15 GM

Int3 – 50/32kg; 20/12kg; 8 GHD SU or 15 W-SU; 8 BkExt or 15 GM

Beg1 – 45/30kg; 15/10kg; 15 W-SU; 15 GM

Beg2 – 35/22kg; 12/8kg; 10 W-SU; 10 GM

Beg3 (CFHQ Beg) – 25/17kg; 8/5kg; 10 Sit-ups, 10 BW GM, 7 Thr, 7 Cl,PP

 

CFA LITE Options – USA Equivalents:

Home-Based – RX – 14 Thr and 16 CJ 55/35lb

Back Ext Sub – 15 Good Mornings (use DB/KB H-B loads)

GHD SU sub – 15 W-Sit-up (use DB/KB H-B loads)

RX – 135/95lb; 55/35lb

Int1 – 120/80lb; 50/35lb; 12 GHD SU or 15 W-SU; 12 BkExt or 15 GM

Int2 – 115/75lb; 50/35lb; 22.5/15kg; 10 GHD SU or 15 W-SU; 10 BkExt or 15 GM

Int3 – 110/70lb; 45/25lb; 8 GHD SU or 15 W-SU; 8 BkExt or 15 GM

Beg1 – 100/65lb; 35/20lb; 15 W-SU; 15 GM

Beg2 – 75/50lb; 25/15lb; 10 W-SU; 10 GM

Beg3 – 55/35lb; 15/10lb; 10 Sit-ups, 10 BW GM, 7 Thr, 7 Cl,PP

 

Substitutions:

Shoulder –

GHD SU – Fine but Inv arm on belly

BckExt – Fine

Thr – Front Squat

CJ – Cleans only

 

Back –

GHD SU – 3x Reps in sec Front Bridge

BckExt – Hiplifts 3x Reps

Thr – Lighter/Partial

CJ – Hang Clean & Jerk (lighter)/Partial

 

Knee –

GHD SU – Fine or 3x Reps in sec Front Bridge

BckExt – Fine or Hiplifts 3x Reps

Thr – Lighter/Partial

CJ – Hang Clean & Jerk (lighter)/Partial

 

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