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 – 191121 

 

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 6 – CHIPPER

 

For Time:

45/40 Cal Row (45 SDHP 20kg/12kg)

35 W-Box Step-ups  (30kgx1/22.5kgx1 at 61cm/51cm)

30 Strict HSPU

15 Ring Muscle Ups

100m Farmers Walk Jerry Can Carry (45kgx2/35kgx2)

15 Ring Muscle Ups

30 Strict HSPU

35 W-Box Step-ups  (30kgx1/22.5kgx1 at 61cm/51cm)

45/40 Cal Row  (45 SDHP 20kg/12kg)

 

TC – 25 min

 

Score = Time/TC plus 1 sec/Rep missed1)

 

CFA LITE Options:

Int1 – W-BSup 24/16kg; 20 HSPU; 10 MU; FW (40kgx2/32kgx2)

Int2 – 30 HSPU (1/2 Abm); 12 B-MU (R/B)

Int3 – W-BSup 22,5/15kg; 30 HSPU (2/3 Abm); 12 B-MU (B/P); FW 32kgx2/24kgx2

Beg1 – SDHP/W-BSup 16/10kg; PPU (61/51cm); PU (P/G), 30 Push-U (ts/ts dwn, kns up); FW 24kgx2/20kgx2

Beg2 – SDHP/W-BSup; 12/8kg; PPU (51cm/Flr); RR (1/0.5m), 20/30 Push-U (Ts/Kns); 20kgx2/16kgx2

Beg3 – SDHP/W-BSup; 8/5kg; PPU (Flr/Kns); RR (0.5/0m), 30/20 PU (kns); 15kgx2/8kgx2

 

CFA LITE Options- USA Equivalents:

Int1 – W-BSup 55/35lb; 20 HSPU; 10 MU; FW (90lbx2/70lbx2)

Int2 – 30 HSPU (1/2 Abm); 12 B-MU (R/B)

Int3 – W-BSup 50/35lb; 30 HSPU (2/3 Abm); 12 B-MU (B/P); FW 70lbx2/55lbx2

Beg1 – SDHP/W-BSup 35/20lb; PPU (24/20inch); PU (P/G), 30 Push-U (ts/ts dwn, kns up); FW 55lbx2/45lbx2

Beg2 – SDHP/W-BSup 15/10lb; PPU (20inch/Flr); RR (1/0.5m), 20/30 Push-U (Ts/Kns); 45lbx2/35lbx2

Beg3 – SDHP/W-BSup; 15/10lb; PPU (Flr/Kns); RR (0.5/0m), 30/20 PU (kns); 35lbx2/15lbx2

 

Substitutions:

Shoulders inj –

Row/SDHP – Row Fine or Russ KBS

W-BSup – fine

MU/Pull-ups – RR or BOR (usual loading) or Rev Grip Strict PU 60% reps

HSPU – Plus Push-ups (2 x reps)

F/Walk – Fine (lighter)

 

Back inj –

Row/SDHP – Airbike cal or high hang sdhp

W-BSup – fine (lower/lighter)

MU/Pull-ups – RR or Rev Grip Strict PU 60% reps

HSPU – Fine or Plus Push-ups (2 x reps)

F/Walk – Airbike

 

Knee inj –

Row/SDHP – Airbike cal or high hang sdhp

W-BSup – fine (lower/lighter)

MU/Pull-ups – Fine (watch jump up/drop dwn)

HSPU – Fine (watch kick up/drop dwn)

F/Walk – 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