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 – 021221 

 

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!

 

Zanethemba FUNdraiser Competitors note deload values!

 

1) Snatch 2, plus 3 OHS – E2ndMon2ndM for 12 min (6 Rnds) (Build to a Max Day)

Score = Load

NB – Zanethemba Competitors – 4 Rnds – 1 Snatch, plus 2 OHS on 60% 1RM

 

Home-Based Sub…
Snatch 3 plus OHS (weighted) 6 – E2ndMon2ndM for 12 min (6 Rnds) (Build to a Max Loading)

Score = Total Loading (Sum of Reps x Loading)

 

CFA LITE Options:
Keep loading at a level at which great form can be maintained
Beg – Power Snatch plus OHS allowed

 

Subs –
Shoulders –
Snatch – Cleans
OHS – Front Squat or Safety Bar Back Squat

Back –
Cleans and OHS – Lighter or Hip Thrusters (loaded/banded)

Knee –
Snatch – Fine
OHS – Lighter or Hip Thrusters (loaded/banded)

then…

2) AMRAP the following for 15 min (5 Rnds):
Min 1: DB Box Step Over (32kg/24kg at 61cm/51cm)
Min 2: C2B Pull-ups
Min 3: Shuttle Run (5m)

Score = Total Reps
5m = 1 Rep

NB – Zanethemba Competitors – 3 Rnds Working for 30 sec, resting 30 sec each min

 

CFA LITE Options:
Rnd to closest implement (Db vs KB)
Divide BOR reps by 1.5 for scoring
Int1 – DB BSO 30kg/20kg at 61cm/51cm
Int2 – Same I1
Int3 – DB BSO 25kg/16kg at 61cm/51cm, PU
Beg1 – DB BSO 22.5kg/15kg at 61cm/51cm, PU (P/G)
Beg2 – DB BSO 16kg/12kg at 51cm, RR (1/0.5m)
Beg3/TC – DB BSO 12/7.5kg at 41cm, RR (0.5/0m)

 

USA Equivalents – CFA LITE Options:
RX (70/52lb)
Rnd to closest implement (Db vs KB)
Divide BOR reps by 1.5 for scoring
Int1 – DB BSO 66/44lb at 24/20inch, C2B/BOR
Int2 – Same I1
Int3 – DB BSO 55/35lb at 24/20inch, PU/BOR
Beg1 – DB BSO 50/35lb at 24/20inch, PU (P/G)/BOR
Beg2 – DB BSO 35/26lb at 20inch, RR (4Ft11″/3Ft3″)/BOR
Beg3/TC – DB BSO 26/16lb at 16inch, RR (3Ft3″/1Ft7″)/BOR

 

Substitutions:
DB BSO – Fine
PU – Rev Grip Strict PU/RR
Run – Fine

Back –
DB BSO – Single leg – Hip Thrusters (no or min loading)
PU – Fine (watch jump-up/drop off) or RR/Strict PU
Run – Bike (2.5x dist) or burden carry (light) or sled drag

Knees –
DB BSO – Single leg – Hip Thrusters (no or min loading)
PU – Fine (watch jump-up/drop off) or RR/Strict PU
Run – Bike (2.5x dist) or row (same dist) or burden carry (light) or sled drag

 

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