Featured Image – Tara on Thruster’s during a tough couplet of thrusters and burpees. See our TRANSFORMATION KICK-START/CHALLENGE below… 

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 – 220921 

 

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) Strict HSPU – Repetition Maximum (RM) attempt E90sOn90s for 9 min (6 Rnds)

 

Score = Total Reps

 

CFA LITE Options:

Int1 – S-HSPU

Int2 – S-HSPU (1/2 abm)

Int3 – S-HSPU (2/3 abm)

Beg1 – PPU (61cm/Flr)

Beg2 – PPU (Flr/Kns)

Beg3 – PPU (kns)

 

Substitutions:

 

Shoulder –

S-HSPU – Push-ups or Plus Push-ups (3 for 1)

 

Back –

S-HSPU – Scale as needed – Safest …Push-ups or Plus Push-ups (3 for 1)

 

Knee –

S-HSPU – Fine but watch kick-up/down

 

then…

 

2) AMRAP the following for 14 min:

75 DU

20 Hang Power Clean (60kg/40kg)

12 Strict Ring Dips

 

Score = Total Reps

 

CFA LITE Options:

RX sub – DB/KB/BP – 30 Reps on 25kg/15kg

Int1 – 65 DU; 55/36kg; 22.5/15kg; 10 S-RD

Int2 – 60 DU; 53/34kg; 22.5/15kg; 8 S-RD

Int3 – 55 DU; 50/32kg; 20/12kg; RD (R/B) or 6 S-RD

Beg1 – 75 SU; 45/30kg; 15/10kg; RD (B/P) or SD Jumpup

Beg2 – 65 SU; 35/22kg; 12/8kg; SPD/Chair Dips (Str)

Beg3 – 55 SU; 25/17kg; 8/5kg; SPD/Chair Dips (Bnt)

 

CFA LITE Options:

RX sub – DB/KB/BP – 30 Reps on 25kg/15kg

Int1 – 65 DU; 120/80lb; 50/35lb; 10 S-RD

Int2 – 60 DU; 115/75lb; 50/35lb; 8 S-RD

Int3 – 55 DU; 110/70lb; 45/25lb; RD (R/B) or 6 S-RD

Beg1 – 75 SU; 100/65lb; 35/25lb; RD (B/P) or SD Jumpup

Beg2 – 65 SU; 75/50lb; 25/15lb; SPD/Chair Dips (Str)

Beg3 – 55 SU; 55/40lb; 15/10lb; SPD/Chair Dips (Bnt)

 

Substitutions:

 

Shoulder –

DU/SU – Fine

HPC – Fine or 15 DL

SD – Plus Push-ups (3 for 1)

 

Back –

DU/SU – Fine / Pulses

HPC – 20 Hip Thrusters (loaded/banded)

RD – Fine (but do strict)

 

Knee –

DU/SU – Fine / Pulses Heel Toes Raises

HPC – Fine

SD – Fine (but watch jumping)

 

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