Featured Image – The Zanethemba Fundraiser Comp was a blast!!  A cute couples picture 🙂 … of Kerry and Garric getting their squat mobility going for the workout ahead! 

 

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 – 081221 

 

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) T/Challenge (Nov TC Post-Test) – Tests 1/2 MUST GET DONE…

 

or

 

1) Power Clean 1 – EMOM for 10 min (Build to a Max Day)

Score = Load

 

Home-Based Sub…
RM Power Cleans in 30 sec of each min – EMOM for 10 min (for Max load(squat)

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 Clean plus Front Squat allowed

 

Subs –
Shoulders –
Cl – Fine or DL

Back –
Cl and FS – Lighter or Hip Thrusters (loaded/banded)

Knee –
Cl – Fine

then…

 

2) Complete 3 Rnds of the following FT:
600m Run
15 Deficit HSPU (12cm/9cm)
6 Power Cleans (100kg/70kg)

TC – 16 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
Home-B – Db/KB/Bp/Light BB – PC 21 Reps on 25/15kg
Int1 – D-HSPU (1.5/4.5cm); 90/60kg; 22.5/15kg
Int2 – S-HSPU; 80/55kg; 20/12kg
Int3 – S-HSPU (1/2 AM)70/50kg; 20/12kg
Beg1 – PPU (61/51cm); 60/40kg; 15/10kg
Beg2 – PPU (51/41cm); 45/30kg; 10/7.5kg
Beg3 – PPU (Flr/Kns on 2x15kg); 35/20kg; 7.5/5kg

 

CFA LITE Options – USA Equivalents
RX – 220/155lb
Home-B – Db/KB/Bp/Light BB – HPC 21 Reps on 55/35lb
Int1 – D-HSPU (1.5/4.5cm); 200/155lb; 50/35lb
Int2 – HSPU; 185/130lb; 45/25lb
Int3 – HSPU (1/2 AM); 160/108lb; 45/25lb
Beg1 – PPU (24/20inch); 130/90lb; 35/22lb
Beg2 – PPU (20/16Inch); 100/65lb; 22/16lb
Beg3 – PPU (Flr/Kns on 2x15kg); 80/45lb; 16/11lb

 

Shoulder –
Run – Fine
SD-HSPU – Plus Push-ups (5x reps)
HPC – Fine or Deadlifts 21 reps

Back –
Run – Bike/Sled drag (2.5 min)
SD-HSPU – Fine (watch kick-up/down) or 25 Push-ups
HPC – Lighter (HB sub) or Hip Thrusters 30 reps

Knee –
Run – Bike/Sled Drag/Row/SDHP (2.5 min)
SD-HSPU – Fine (watch kick-up/down) or 25 Push-ups
HPC – Fine or Hip Thrusters 30 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