Featured Image – We are hosing a FUNdraiser comp for Zanethemba Baby Haven on Sat 4th December 2021! We are having an in-person event at CrossFit Algoa and an Online version, so anyone can participate!! Get your 2 person teams ready for a short 20 min comp with 3 scoring opportunities!!!!! For all the info click here to support Zanethemba Baby Haven this Christmas:

https://crossfitalgoa.com/zanathemba-fundraiser-comp/ 

 

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 – 221121 

 

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 1 RM Test

 

Score = Load

 

OR… Home-Based Sub…

Squat (weighted) 20 – Max Load for 20 Reps

 

Score = Total Loading (Sum of Reps x Loading)

 

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

 

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) AMRAP the following for 12 min:

9 C2B Pull-ups

6 Burpee Box Jump Over (76cm/61cm)

3 Wall Walks

 

Score = Total Rep

 

CrossFit Algoa LITE Options:

BBJO sub BBroad Jump (1.5m/1.2m)

RX – BOR BB 45/30kg (divide reps by 1.5), DB/KB/B-Pack/light BB 25/15kg (divide reps by 2)

Int1 – 43/28kg; 7 C2B

Int2 – 40/26kg; 5 C2B

Int3 – 35/24kg, 9 PU or BOR; BBJO (61/51cm)/BBJ(1.2m/1m)

Beg1 – 30/20kg, PU (P/G) or BOR, BBSO (61/51cm)/BBJ(1.2m/1m); 3 Half WW

Beg2 – 25/15kg, RR (1/0.5m) or BOR, BBSO (61/51cm)/BBJ(1m/0.8m); 3 Scaled WW (1 step)

Beg3 – 20/12kg, RR (0.5/0m) or BOR, BBSO (51/41cm)BBStep(0.6/0.4m); 3 Worm Walks

 

CrossFit Algoa LITE Options – USA Equivalents:

BBJO RX 30/24inch and sub BBroad Jump (1.5m/1.2m)

RX – BB 100/65lb (divide reps by 1.5), DB/KB/B-Pack/light BB 25/15kg (divide reps by 2)

Int1 – 95/60lb; 7 C2B

Int2 – 40/57lb; 5 C2B

Int3 – 35/52lb, 9 PU or BOR; BBJO (24/20inch)/BBJ(1.2m/1m)

Beg1 – 65/45lb, PU (P/G) or BOR, BBSO (24/20inch)/BBJ(1.2m/1m); 3 Half WW

Beg2 – 55/35lb, RR (1/0.5m) or BOR, BBSO (24/20inch)/BBJ(1m/0.8m); 3 Scaled WW (1 step)

Beg3 – 45/25lb, RR (0.5/0m) or BOR, BBSO (20/16inch)BBStep(0.6/0.4m); 3 Worm Walks

 

Substitutions:

Shoulder –

C2B – Rev Grip Strict PU (60%)

B-BJO/B-BJ Bps – Straight arm Bps

WW – 30 Plus Push-ups

 

Back –

C2B – Strict PU (60%)

B-BJO/B-BJ Bps – Straight arm or Box Bps (reduce box height, step)

WW – 30 Plus Push-ups

 

Knee –

C2B – Fine but watch jump-up/down

B-BJO/B-BJ Bps – Fine (reduce box height)

WW – 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