Featured Image – Audrey working hard on some backwards sled dragging … in a weight-vest on the Rogue Invitational CFA adapted EVENT 3. 

 

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 – 171121 

 

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) Front Squat 3 (90% 1RM) – E2ndMon2ndM for 10 min (5 Rnds)

 

Score = Load

 

Home-Based Sub…repeat of last week!

Squat (weighted) 20 – E2ndMon2ndM for 5 Rnds

 

Score = Total Loading (Sum of Reps x Loading)

 

Squat – Load however you can (i.e. DB/KB/BB)

Complete 20 reps every 2 min, for max total loading!

 

CFA LITE Options:

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

 

Substitutions:

Shoulder –

Squat – Fine

 

Back –

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

 

Knee –

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

 

Then…

 

2) Rogue Invitational – CFA adapted EVENT 3 – ECHO BURNER

 

For Time:

20 Thrusters (52kg/34kg)

40/32 Cal Echo Bike or 400m Run

20 Thrusters (52kg/34kg)

 

TC – 6 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

Int1 – 50/35kg

Int2 – 45/30kg; 35/28cal

Int3 – 40/28kg; 30/24cal

Beg1 – 35/25kg; 25/20cal

Beg2 – 25/15kg; 20/16cal or Run 300m

Beg3 – 20/12kg; 15/12cal or Run 200m

 

CFA LITE Options – USA Equivalents:

Int1 – 110/73lb

Int2 – 100/65lb; 35/28cal

Int3 – 90/60lb; 30/24cal

Beg1 – 75/55lb; 25/20cal

Beg2 – 55/35lb; 20/16cal or Run 300m

Beg3 – 45/25lb; 15/12cal or Run 200m

 

Substitutions:

Shoulder –

Thruster – Front Squat

AB or Run – Fine

 

Back –

Thruster – Hip Thruster

AB or Run – Airbike

 

Knee –

Thruster – Fine or Double reps – push press

AB or Run – Airbike

 

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