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 – 231121 

 

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!

 

Those who missed yesterday’s 1 RM Front Squat, test today!!

 

1) Front Squat 1 RM Test

 

Score = Load

 

Home-Based Sub…

Squat (weighted) 20 – Max Load for 20 Reps

 

Score = Total Loading (Sum of Reps x 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)

 

For the rest…

 

1) Power Clean, 1 Strict Press, 3 Push Press – E90sOn90s for 6 Rnds (Max Day)

 

Score = Load

 

CFA LITE Options:

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

 

then…

 

2) Complete 5 RFT of:

15 Push Press (60kg/40kg)

300m Run

 

TC – 15 min

 

Score = Time/TC plus 1 sec/rep missed

10m = 1 Rep

 

CFA LITE Options:

T2B sub is lying feet to hands

Home-Based Sub DB/KB/Light BB – 25/15kg – 25 Reps

Int1 – 55/36kg; 22.5/15kg

Int2 – 50/32kg; 20/12kg

Int3 – 40/25kg; 20/12kg

Beg1 – 35/20kg; 16/10kg

Beg2 – 30/17kg; 12/8kg

Beg3 – 25/15kg; 8/5kg; Run 200m

 

CFA LITE Options – USA Equivalents:                                                   

Home-Based RX – Sub DB/KB/Light BB – 55/35lb – 30 Reps

T2B sub – lying feet to hands

Rx – 135/88lb

Int1 – 120/80lb; 50/35lb

Int2 – 105/70lb; 45/25lb

Int3 – 90/55lb; 45/25lb

Beg1 – 75/45lb; 35/20lb

Beg2 – 65/40lb; 25/15lb

Beg3 – 55/30lb; 15/10lb; Run 200m

 

Substitutions:

Shoulder –

Run – Fine

Push Press – Hang Power Clean

 

Back –

Run – Airbike 2.5x dist

Push Press – Push-ups or Strict Press

 

Knee –

Run – Fine or Airbike 2.5x dist

Push Press – PP or Strict Press

 

 

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