Featured Image – Zelda working hard on some sled pushing of our CFA adapted Rogue Invitational Even 1! 

 

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 – 181121 

 

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) Rogue Invitational CFA adapted – EVENT 2 – BELLA COMPLEX

Take 14 min to build to a Max Load on the Bella Complex (E2ndMon2ndM – 7 Rnds)

1 Clean

1 Shoulder to Overhead

1 Front Squat

1 Shoulder to Overhead

 

Score = Max Load (kg)

 

CFA LITE Options:

Keep loading at a level at which great form can be maintained

 

Substitutions:

Shoulder –

Clean, Hang Clean, Front Squat, Clean

 

Back –

Back Rehab, include Hip Thruster

 

Knee –

Squat – Fine but lighter (watch depth) or Hip Thruster (2 for 1)

 

then…

 

2) AMRAP for 12 min:

20m Handstand Walk

10 sec Front Lever Hold (bar/rings)

 

Score = Total Reps

1 sec = 1 Rep

1 m = 1 Rep

 

CFA LITE Options:

Fron Lever RX – legs straight

Int1 – 18m; FL-1 leg str

Int2 – 16m; FL-straddle

Int3 – 14m or 5 WW; FL – Flat Back Hold

Beg1 – 5 Half WW ; FL – Tuck Hold

Beg2 – 5 Scaled 1 Step WW; Tuck Hang (kns 90 deg)

Beg3 – 5 Worm Walks; 1x Tuck Hang (1x kns 90 deg)

 

Substitutions:

 

Shoulder –

HSW – Plus Push-ups (40)

F/Lever –  scale (under grip) or L-sit (or v’s)

 

Back –

HSW – Fine (Watch kick-up/down) or Plus Push-ups (40)

F/Lever – Scale (under grip) or L-sit (or v’s)

 

Knee –

HSW – Fine (Watch kick-up/down)

F/Lever – 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