Featured Image – Training together and working through tough WODS are great bonding time for families … in shot, daughter and father, Crystal and Paul after the tough CFA modified/combo benchmark “Fran-Kalsu”!!

 

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 – 081121 

 

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)  T/Challenge (Oct Re-Test) (Nov TC Test 1) – Test 1…

 

Open Workout 12.1 Reebok CrossFit Games – Complete as many reps as possible in 7 minutes of:

 

Burpees (Target 15.24 cm – 6 inches)

 

Score = Total Reps

 

Description

This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

 

CFA LITE Options:

Rx to B1 – Same

B2 and B3 – No target (bring feet together and clap overhead)

 

Sub’s –

Shoulders

Burpees – Straight Arm Burpees

 

Back –

Burpees – Straight Arm Burpees OR On Box/Table

 

Knees –

Burpees – Straight Arm Burpees OR On Box/Table

 

then…

 

2) T/Challenge (Oct Re-Test) (Nov TC Test 1) – Test 2…

 

AMRAP 12 minutes of:

30 Double-unders

15 Wall balls (20 lbs to 10′ target/14 lb to 9′ target)

3 Muscle-ups

 

Score = Total Reps

 

CFA LITE Options:

RX – M-up Sub 6 BOR plus respective Push-ups! BB or Single-arm BOR (DB/KB/B-Pack) 6 reps on 25/15kg and 15 Thruster sub WB (same load)

Int1 – WB/sub Thr (22.5/15kg), 26 DU, 2 MU or BOR

Int2 – WB/sub Thr (22.5/15kg), 22 DU, 2 B-MU (R/B) or Jump B-MU (Bar @ Chin), BOR

Int3 – WB (9.1/6.3kg, 9ft/8ft lower height)OR Th 20/12kg, 18 DU, 2 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone), BOR

Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), 30 SU, 6 PU (P/G), 6/4 Push-ups (Ts), BOR

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), 25 SU, 6 RR (1,5m/1m), 6/6 Push-ups (Ts/Kns), BOR

Beg3/TC – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), 20 SU, 6 RR (1m/0,5m), 6/4 Push-ups (Kns), BOR

 

USA Equivalents:

RX – M-up Sub 60 BOR plus respective Push-ups! BB or Single-arm BOR (DB/KB/B-Pack) 60 reps on 55/35lb and 150 Thruster sub WB (same load)

Int1 – WB/sub Thr (50/35lb), 26 DU, 2 MU or BOR

Int2 – WB/sub Thr (50/35lb), 22 DU, 2 B-MU (R/B) or Jump B-MU (Bar @ Chin), BOR

Int3 – WB (20/14lb, 9ft/8ft lower height)OR Th 45/25lb, 18 DU, 2 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone), BOR

Beg1 – WB (14/10lb, 10ft/9ft) OR Th (35/25lb), 30 SU, 6 PU (P/G), 6/4 Push-ups (Ts), BOR

Beg2 – WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/17lb), 25 SU, 6 RR (4Ft11″/3Ft3″), 6/6 Push-ups (Ts/Kns), BOR

Beg3 – WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (17/11lb), 20 SU, 6 RR (3Ft3″/1Ft7″), 6/4 Push-ups (Kns), BOR

 

Substitutions:

 

Shoulder –

WB/Thr – Front Squats

DU/SU – Fine

MU – Rev Grip Strict PU/RR and Plus Pushups (3 for 1)

 

Back –

WB/Thr – fine or WB Squats (no throw)

DU/SU – Fine or Calf Pulses

MU – find or RR/Strict PU and Push-ups

 

Knee –

WB/Thr – Banded partial Airsquats (or crab walks)

DU/SU – Fine or Calf Pulses

MU – find or PU and Push-ups

 

CFA CARDIO CLASS (FUN FITNESS)

A new class at CrossFit Algoa!! See the Daily Whiteboard!

 

A 40 min class focusing on improving cardiovascular conditioning, stamina, endurance and calorie expenditure! This class makes use of simple body weight movements, light functional lifting and monostructural metabolic exercise (running, skipping, biking, rowing) in a fun and safe environment to achieve this!

 

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