Featured Video – See our TRANSFORMATION KICK-START/CHALLENGE video… 

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 – 230921 

 

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) Tabata the following with a BB 45kg/30kg:

a) Push Jerk

 

Rest 2 min…

 

b) Power Clean

 

Rest 2 min

 

c) Split Jerk (alt)

 

Rest 2 min

 

d) Hang Power Clean

 

Rest 2 min

 

e) Thruster

 

Score = Total reps

 

CFA LITE Options:

RX – DB/KB/BP – 25kg/16kg divide reps by 1.5

Int1 – 45/30kg; 22.5/15kg

Int2 – 40/25kg; 20/15kg

Int3 – 35/20kg; 16/12kg

Beg1 – 30/15kg; 15/10kg

Beg2 – 20/12kg; 12/8kg

Beg3 – 15/8kg; 8/5kg

 

CFA LITE Options:

RX – DB/KB/BP – 55/35lb divide reps by 1.5

Int1 – 100/65lb; 50/35lb

Int2 – 90/55lb; 45/35lb

Int3 – 75/45lb; 35/25lb

Beg1 – 65/35lb; 35/20lb

Beg2 – 45/25lb; 25/15lb

Beg3 – 35/15lb; 15/10lb

 

Substitutions…

Shoulder –

PJ – HPC or plus pushups

PC – Fine or DL

SJ – Front/Rear rack Lunges

HPC – Fine or RDL

Thruster – Front squat

 

Back –

PJ – Fine or srict press

PC – Hip Thrusters (loaded/banded)

SJ – Lunges (step)

HPC – Airsquat

Thruster – reduce load

 

Knee –

 

PJ – Fine or srict press

PC – Fine or from Low Hang

SJ – Lunges (step)

HPC – Fine or Muscle Clean

Thruster – limit depth as needed

 

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