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 – 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) Progress on last week…

OHS 2 – E90sOn90s for 9 min (6 Rnds) (>85% 1RM)

 

Score = Load

 

CFA Home Based:

OHS RM – E2ndMon2ndM for 5 Rnds (10 min) (Max Total Load for Day)

 

Score = Sum of Load x Reps

NB – Single Arm – RM Non-dominant then same/similar reps on Dominant

 

CFA LITE OPTIONS:

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

TC Group/or if you have not been squatting much, keep the weight light

 

Subs –

Shoulders –

OHS – Front Squat or Safety Bar Back Squat

 

Back –

OHS – Lighter or Hip Thrusters (loaded/banded)

 

Knee –

OHS – Lighter or Hip Thrusters (loaded/banded)

 

then…

 

2) Rogue Invitational – CFA adapted EVENT 4 – CONCEPT2

 

4 Rounds For Time:

21 Cal Row or 21 SDHP (20kg/12kg)

21 Med Ball GHD Sit-Ups (6.3kg/4.5kg)

200m Run

 

TC – 15 min

 

Score = Time/TC plus 1 sec/Rep missed

NB- 10m = 1 Rep

 

CFA LITE Options:

Int1 – W-SU 25/16kg; 16 GHD SU

Int2 – W-SU 22.5/15kg; 14 GHD SU

Int3 – W-SU 20/12kg; 12 GHD SU

Beg1 – SDHP/W-SU 16/10kg

Beg2 – SDHP/W-SU 12/8kg

Beg3 – SDHP/W-SU 8/5kg

 

CFA LITE Options – USA Equivalents:

Int1 – W-SU 55/35lb; 16 GHD SU

Int2 – W-SU 50/35lb; 14 GHD SU

Int3 – W-SU 45/25lb; 12 GHD SU

Beg1 – SDHP/W-SU 35/20lb

Beg2 – SDHP/W-SU 25/15lb

Beg3 – SDHP/W-SU 15/10lb

 

Substitutions:

 

Shoulder –

Row/SDHP – Row or Russ KBS

MB GHD SU/W-SU – no Med ball (arm on chest)

Run – Fine

 

Back –

Row/SDHP – Airbike

MB GHD SU/W-SU – 90s Front Bridge

Run – Burden walk or airbike

 

Knee –

Row/SDHP – Airbike

MB GHD SU/W-SU – 90s Front Bridge

Run – Burden walk or 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