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 

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech @CandyWrap_ @TeaseItHair @EsseSkinCare_ #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

 

ONLINE WHITEBOARD/COACHING – 200921 

 

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) Front Squat – 1 RM Test

 

Score = Load

 

Home-based – Front Squat 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) Climb the following ladder for 20 min with a 24/16kg KB or 25/15kg DB:

5-10-15-20-25-30 etc.. Burpee GTOH (25kg/15kg)

10-20-30-40-50-60 etc.. Thrusters (25kg/15kg)

Run 200m after each Round

 

Score = Total Reps

 

Equip Notes:

USE ANY IMPLEMENT

 

CFA LITE Options:

HB Sub – DB/KB/SB 25kg/15kg Reps 18-15-12

Int1 – 25/15kg

Int2 – 20/15kg

Int3 – 15/12kg

Beg1 – 15/10kg

Beg2 – 12/8kg

Beg3 – 8/5kg

 

USA Equivalents – CFA LITE Options:

RX – 75lb/55lb

Int1 – 55/35lb

Int2 – 45/35lb

Int3 – 35/25lb

Beg1 – 35/20lb

Beg2 – 25/15lb

Beg3 – 15/10lb

 

Substitutions:

 

Shoulder –

Burpee GTOH – Burpee (str arms) and Power Clean/DL

Thrusters – Fine non-involved; Front Squat involved

Run – Fine

 

Back –

Reduce as needed

Burpee GTOH – 2 Burpee (str arms) and 2 Airsquats per Rep

Thrusters – Airsquats (banded)

Run – Airbike (2.5x dist)

 

Knee –

Burpee GTOH (Devil’s Press) – 2 Burpee (str arms) and 2 Airsquats/Hiplifts per Rep

Thrusters – Fine or Partial Airsquats (banded) or Hiplifts (banded)

Run – Fine or Airbike (2.5x dist)

 

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