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 – 301121 

 

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) Complete 10 Rnds FT:
6 Burpee Box Jump Overs (61cm/51cm)
3 Bar M-ups

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
RX – M-up Sub 15 BOR plus Push-ups! BB or Single-arm BOR (DB/KB/B-Pack) 15 reps on 25/15kg
Int1 – 2 B/MU or BOR (22.5/15kg),PU
Int2 – 2 B/MU (R/B) or BOR (22.5/15kg),PU
Int3 – 2 B/MU (B/P) or BOR (20/12kg),PU
Beg1 – B/BSO (61/51cm), 6 PU (P/G) or BOR(15/10kg),6/4 PU or 6 PU(ts dwn/kns up)
Beg2 – B/BSO (51/51cm), 6 RR (1/0.5m) or BOR(12/8kg),4 PU/6 PU(kns)
Beg3/TC – B/BSO (41cm), 6 RR (0.5/0m) or BOR (8/5kg),6/4 PU(kns)

USA Equivalents – LITE Options:
RX – M-up Sub 15 BOR plus Push-ups! BB or Single-arm BOR (DB/KB/B-Pack) 15 reps on 55/35lb
Int1 – 2 B/MU or BOR (50/35lb),PU
Int2 – 2 B/MU (R/B) or BOR (50/35lb),PU
Int3 – 2 B/MU (B/P) or BOR (45/25lb),PU
Beg1 – B/BSO (61/51cm), 6 PU (P/G) or BOR(35/25lb),6/4 PU or 6 PU(ts dwn/kns up)
Beg2 – B/BSO (51/51cm), 6 RR (4Ft11″/3Ft3″) or BOR(25/17lb),4 PU/6 PU(kns)
Beg3/TC – B/BSO (41cm), 6 RR (3Ft3″/1Ft7″) or BOR (17/11lb),6/4 PU(kns)

 

Substitutions:

Shoulder –
B-BJO – Str arm bps, BJ fine
B-MU/PU – Rev Grip Strict PU/RR and Plus Pushups (3 for 1)

Back –
B-BJO – Str arm bps, Step Over (reduce height)
MU – fine or RR/Strict PU and Push-ups

Knee –
B-BJO – Str arm bps, Step Over (reduce height) OR Str arm Bp, Airsquat
MU – fine or RR/Strict PU and Push-ups (watch jump-up, drop-down)

Then…

 

2) Complete 100 m HS Walk FT but starting at 00:00 and EMOM complete 8 KB Snatches/DB Snatches (32kg/24kg)

TC = 10 min

Score = Time/TC plus 1 sec/meter missed

 

CFA LITE Options:
Choose closest DB loading if using DB
RX and L1-4 is KB
Int1 – 80m HSW, 24/16kg
Int2 – 60m HSW, 24/16kg
Int3 – 50m or 33 WW, 22/18kg
Beg1 – 33 1/2 WW, 16/12kg
Beg2 – 100m BW (str), 12/8kg
Beg3/TC – 100m BW (bnt), 8/5kg
(NB – 1 WW = 3 meters i.e. 3 sec per 1 WW missed)

USA Equivalents – LITE Options:
Choose closest DB loading if using DB
Int1 – 87 yds HSW, 53/35lb
Int2 – 66 yds HSW, 53/35lb
Int3 – 55 yds HSW or 33 WW, 48/40lb
Beg1 – 33 1/2 WW, 35/26lb
Beg2 – 109 yds BW (Str), 26/18lb
Beg3/TC – 109 yds BW (Bnt), 18/11lb
(NB – 1 WW = 3 meters i.e. 3 sec per 1 WW missed)

Substitutions:

Shoulder –
HSW – Push-up top holds 3 x reps/meters
KBS – Russian KBS

Back –
HSW – Push-up top holds 3 x reps/meters
KBS – Hip Thrusters or Hiplifts (2x reps)

Knee –
HSW – Push-up top holds 3 x reps/meters
KBS – Hip Thrusters or Hiplifts (2x reps)

 

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