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 – 210921 

 

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 21-15-9 for time of:

Snatch (squat) (43kg/30kg)

C2B Pull-ups OR Bent Over Rows (43kg/30kg)

 

TC – 10 min

 

Score = Time/TC plus 1 sec/DU rep missed

 

CFA LITE Options:

RX DB/KB/BP 25kg/15kg

Rx – BB BOR 27-21-15 reps/rnd (43/30kg) or DB/KB/B-pack 33-27-21 reps (Single-arm) on 25/15kg

Int1 – 43/30kg; 22.5/15kg; 18-12-6 C2B PU / BOR

Int2 – 40/25kg; 20/15kg; PU / BOR

Int3 – 35/20kg; 16/12kg; 18-12-6 PU/BOR

Beg1 – 30/15kg; 15/10kg; PU (P/G) or Jumping PU/BOR

Beg2 – 20/12kg; 12/8kg; RR (1/0.5m)/BOR

Beg3 – 15/8kg; 8/5kg; RR (0.5/0m)/BOR

 

CFA LITE Options – USA Equivalents:

RX DB/KB/BP 55/35lb

Rx – BB BOR 27-21-15 reps/rnd (95/65lb) or DB/KB/B-pack 33-27-21 reps (Single-arm) on 55/35lb

Int1 – 95/65lb; 50/35lb; 18-12-6 C2B PU / BOR

Int2 – 90/55lb; 45/35lb; PU / BOR

Int3 – 75/45lb; 35/25lb; 18-12-6 PU/BOR

Beg1 – 65/35lb; 35/25lb; PU (P/G) or Jumping PU/BOR

Beg2 – 45/25lb; 25/15lb; RR (1/0.5m)/BOR

Beg3 – 35/15lb; 15/10lb; RR (0.5/0m)/BOR

 

Substitutions:

 

Shoulder –

Snatch – Clean (squat) or 27-21-15 FS

C2B PU – Rev Grip strict/banded OR RR/BOR

 

Back –

Snatch – 27-21-15 PVC OHS or Hip Thrusters (banded or loaded)

C2B PU – Strict or RR/Supported BOR

 

Knee –

Snatch – 27-21-15 Hang Power Snatch (kns) or Hip Thrusters (loaded)

C2B PU – Fine (watch drop off)

 

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