Featured Image – Clyde working hard and smart … on some L-sitting a our NEW FACILITY (23A Frank Street, Newton Park)!!

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 – 300921 

 

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) Hang Squat Clean Plus 2 Front Squats – E90sOn90s 6 Rnds (9 min) (Climb to Max Day)

 

Score = Load

 

Home-Based sub:

Hang Squat Clean Plus 2 Front Squats – RM E2ndMon2ndM 5 Rnds (10 min) (Max Total Loading)

 

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 200923 / 170605

 

Complete the 21-15-9 reps for time of:

Dumbbell Hang Squat Cleans

HSPU

 

TC – 12 min

 

Score = Time/TC plus 1 sec/rep missed

 

♀ 35-lb. (15kgx2) DBs ♂ 50-lb. (22.5kgx2) DBs

OR use KB’s OR Wall Ball

 

CFA LITE Options:

Try use an odd object i.e. Back Pack over DB/KB/Light BB Home-Based sub Below!

2 x DB or KB OR Double Load and use 1 implement!

Int1 – 22.5/15kg; 18-12-6 HSPU

Int2 – 20/15kg; 1/2 Abm

Int3 – 16/12kg; 2/3 Abm

Beg1 – 15/10kg; PPU (61/51cm)

Beg2 – 12/8kg; PPU (51cm/Flr)

Beg3 – 8/5kg; PPU (Flr/Kns)

 

USA Equivalents – CFA LITE Options:

Try use an odd object i.e. Back Pack over DB/KB/Light BB Home-Based sub Below!

2 x DB or KB OR Double Load and use 1 implement!

Int1 – 50/35lb; 18-12-6 HSPU

Int2 – 50/35lb; 1/2 Abm

Int3 – 45/25lb; 2/3 Abm

Beg1 – 35/25lb; PPU (61/51cm)

Beg2 – 25/20lb; PPU (51cm/Flr)

Beg3 – 15/10lb; PPU (Flr/Kns)

 

Substitutions:

Shoulders –

HSC – Romanian Deadlifts and F/Squat

HSPU – Plus Pushups (3 for 1)

 

Back –

HSC – Romanian Deadlifts and F/Squat

HSPU – Strict HSPU or Plus Pushups (3 for 1)

 

Knee –

HSC – Romanian Deadlifts and F/Squat

HSPU – Fine (watch kick-ip/drop-down)

 

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