Featured Image – Part of our first 8:30 Class at our NEW FACILITY!!

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 – 280921 

 

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) Push Jerk 2 – E90sOn90s for 6 Rnds (9 min) (Max Day)

 

Score = Max Load

 

CFA Home Based:

Push Jerk RM – E2ndMon2ndM for 5 Rnds (10 min) (Max Total Load for Day)

 

Score = sum of Load x Reps

NB – Light BB or Single Implement RM on each arm each Rnd

 

CFA LITE Options:

Keep loading at a level so that great technique is maintained

 

Sub’s – see below

 

then…

 

2) CrossFit HQ WOD 200925 / 130728

 

CrossFit Games Workout

2007 / 2013 CrossFit Games Event – 2007 Hopper

 

For time:

1,000-meter row

Then, 5 rounds of:

25 pull-ups

7 push jerks

 

♀ 85 lb (38kg) / ♂ 135 lb (61kg)

 

TC – 15 min (CFA extended TC 20 min)

 

Score = Time/Tc plus 1 sec/rep missed

 

CFA LITE Options:

DB/KB/BP/Light BB Home-Based sub Below!

Row Sub SDHP Rx – 20/12kg KB or 20/15kg BB (SDHP uses KB/DB load for subs)

RX – BB 61/38kg or Single-arm BOR (DB/KB/B-Pack) or light BB 10 reps on PJ 25/15kg and 36 Reps on BOR

Int1 – 20 PU/BOR 45/30kg; 22.5/15kg

Int2 – 18 PU BOR 40/25kg; 20/15kg

Int3 – 15 PU BOR 35/20kg; 16/12kg

Beg1 – PU (P/G)/BOR 30/15kg; 16/10kg

Beg2 – RR (1,5m/1m)/BOR 20/12kg; 12/8kg

Beg3 – RR (1m/0,5m)/BOR 15/8kg; 8/5kg

 

USA Equivalents – CFA LITE Options:

DB/KB/BP/Light BB Home-Based sub Below!

Row Sub SDHP Rx – 45/35LB KB/BB or closest KB

Rx – (BB) 135/85lb; Single-arm BOR (DB/KB/B-Pack) or or light BB 10 reps on PJ 55/35lb and 36 Reps on BOR

Int1 – 20 PU/BOR 100/65lb; 50/35lb

Int2 – 18 PU BOR 90/55lb; 50/35lb

Int3 – 15 PU BOR 35/20kg; 75/45lb; 45/25lb

Beg1 – PU (P/G)/BOR 65/35lb; 35/25lb

Beg2 – RR (4Ft11″/3Ft3″)/BOR; 45/25lb; 25/20lb

Beg3 – RR (3Ft3″/1Ft7″)/BOR; 35/20lb; 15/10lb

 

Substitutions:

Shoulder –

Row – Fine

or SDHP – Sub with Russian KBS

PU – Rev Grip Strict (60%)/RR

PJ – Hang Power Clean

 

Back –

Row – Cycle (2.5x dist) or High Hang SDHP

PU – Strict (60%)/RR

PJ – Strict Press

 

Knee –

Row – Cycle (2.5x dist) or High Hang SDHP

PU – Fine (watch Jump up/drop down)

PJ – Fine or Strict Press

 

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