Featured Image – The start of our NEW home!!!!!!!

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 – 270921 

 

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

 

1) AMRAP the following for 9 min:

10 Pistol Squats

10 m HS Walk

 

Score = Total Reps

HSW 10 m = 10 reps

 

CFA LITE Options:

Int1 – 6 Pistols; 9m HSW

Int2 – Ass. Pistols (band/hold object lightly); 8m HSW

Int3 – Pistols (hip crease just above horiz); 6m HSW or 2 WW

Beg1 – Lunges (alt.); 2 Half WW

Beg2 – Lunges (alt.); Bear Walk (Str)

Beg3 – Static Lunges; Bear Walk (Bnt)

 

Sub’s –

Shoulders

Pistols – fine

HSW – Opp Sh Taps – pushup pos (3 for 1m)

 

Back –

Pistols – Single Leg Hiplifts

HSW – Fine or Opp Sh Taps – pushup pos (3 for 1m)

 

Knees –

Pistols – Single Leg Hiplifts

HSW – Fine (watch kick-up/down)

 

then…

 

2) Complete 3 Rnds of the following FT:

25 T2B

20 Push-ups

15 Burpee Broad Jumps (1.24m/1m)

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

Rx – Box-J Sub Broad-J 1.24m/1m

T2B sub RX – Lying Feet 2 Hands

Int1 – 22 T2B/F2H

Int2 – 18 T2B/F2H; 18 PU

Int3 – 15 T2B/F2H; 16 PU

Beg1 – HLR (or Lying F2H); PU 15/10; Bp BJ (1/0.8m)

Beg2 – HKR (or Lying K2H); PU 10 (Ts)/18 (kns); Bp BJ (0.8/0.5m)

Beg3 – Sitting (K2C); PU 15/10 (kns); Bp Broad Step (0.6/0.4m)

 

USA Equivalents:

Rx – Box-J Sub Broad-J 48/40 inches

T2B sub RX – Lying Feet 2 Hands

Int1 – 22 T2B/F2H

Int2 – 18 T2B/F2H; 18 PU

Int3 – 15 T2B/F2H; 16 PU

Beg1 – HLR (or Lying F2H); PU 15/10; BP BJ (40/31 inches)

Beg2 – HKR (or Lying K2H); PU 10 (Ts)/18 (kns); BP BJ (31/20 inches)

Beg3 – Sitting (K2C); PU 15/10 (kns); BP Broad Step (24/15 inches)

 

Equipment Options:

BB/DB or other loaded implement (KB/Back Pack)

 

Substitutions:

Shoulder –

PU – Plus PU (3 for 1)

T2B – Lying leg raise (F2H or K2H) – 1 arm OH

Bp BJ – fine but watch arm swing (str arm burpee)

 

Back –

PU – Fine

T2B – F/Bridge 30 sec

Bp BJ – Burpee (str arms), broad step (otherwise elevated burpees – hands on desk/table)

 

Knee –

PU – Fine

T2B – fine or LITE

Bp BJ – Burpee and broad step or Partial Air-squat

 

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