Featured Image – JP putting in the work on “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 – 121121 

 

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 Pre-Test) – Test 1, 2 and 3

 

For the rest…

 

1) Practice deadlifts, cleans and snatches, cleans

 

Score = For Quality

 

CFA LITE Options:

See below

 

then…

 

2) CFHQ WOD 211102 (180908)

 

With a running clock, every minute perform 1 lift and add 10 lb (5kg for CFA).

 

Start with an empty barbell and snatch for as long as possible.

Once you cannot snatch the weight, clean for as long as possible.

Once you cannot clean the weight, deadlift for as long as possible.

 

a) Snatch (start 20kg/15kg) add 5kg per lift EMOM

 

Score = heaviest load (snatch)

 

b) From heaviest snatch load start cleaning EMOM (add 5kg per lift)…

 

Score = heaviest load (clean)

 

c) From heaviest clean load start deadlifting EMOM (add 5kg per lift)…

 

Score = heaviest load (deadlift)

 

TC is 40 min (those stronger athletes who need more time can lift for longer)

 

Scaling:

This workout contains many reps of heavy weightlifting. Intermediate athletes can complete this as prescribed. Newer athletes should ignore the clock and spend more time practicing each lift.

 

CFA LITE Options:

NB – power or squat as needed

USA – 10lb increases

Int1-3/Beg1 – same

Beg2 – add 2-3 kg (4-6lb) per Round

Beg3 – focus on great position and mvt… not for max load and only lift when ready

 

Substitutions:

 

Shoulder –

Sn – Clean

Cl – Hang Cleans (as cleand above)

DL – Fine

 

Back –

Rather do back rehab, include hip thrusters

 

Knee –

Sn – Clean (limit squat depth as needed)

Cl – Hang Cleans (limit squat depth as needed)

DL – Fine

 

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