Featured Image – Audrey hitting a good Jerk at our Zanethemba Fundraiser Comp, as team-mate Yogan supports and looks on in the background!! 

 

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 – 091221 

 

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) Muscle-ups RM 30 sec Work: 30 sec Rest – EMOM 6 min

Score = Total Reps

 

Home-Based Sub…
BOR RM – Min 1 and Push-ups RM – Min 2 – for 8 min

Score = Total Loading (Sum of Reps x Loading + Sum of Reps x BQ)

 

CFA LITE Options:
RX – Sub 6 BOR plus Push-ups! BB or Single-arm BOR (DB/KB/B-Pack)
Beg1 down – Min 1 – PU/RR ; Min 2 – Dips but work full min!
Int1 – MU
Int2 – B-MU (R/B)
Int3 – B-MU (B/P)
Beg1 – PU (P/G) min 1, Bar/Banded Ring Dips (B/P)
Beg2 – RR (1,5m/1m), Seated P-Dips (str)
Beg3/TC – RR (1m/0,5m), Seated P-Dips (bnt)

 

Subs –
See below

 

then…

2) Complete 100 Thrusters (45kg/30kg) FT but starting at 0 min, EMOM for a max of 10 min complete 3 Muscle-ups.

 

TC = 15 min

Score = Time/TC plus 1 sec/reps missed

 

CFA LITE Options:
RX – Sub 12 BOR plus Push-ups/bench/table dips! BB or Single-arm BOR (DB/KB/B-Pack)
DB/KB/B-Pack/light BB 25/15kg – 150 reps
Beg1 down – Min 1 – PU/RR ; Min 2 – Dips
Int1 – 43/28kg; 2 MU
Int2 – 40/26kg; 3 B-MU (R/B)
Int3 – 35/24kg; 3 B-MU (B/P)
Beg1 – 30/20kg; 3 PU (P/G) min 1, 3 Bar/Banded Ring Dips (B/P)
Beg2 – 25/15kg; 3 RR (1,5m/1m), 3 Seated P-Dips (str)
Beg3/TC – 20/12kg; 3 RR (1m/0,5m), 3 Seated P-Dips (bnt)

 

CrossFit Algoa LITE Options – USA Equivalents:
RX – Sub 6 BOR plus 3 Push-ups/bench/table dips! BB or Single-arm BOR (DB/KB/B-Pack)
DB/KB/B-Pack/light BB 55/35lb – 150 reps
Beg1 down – Min 1 – PU/RR ; Min 2 – Dips
RX – BB 100/65lb
Int1 – 95/60lb; 2 MU
Int2 – 40/57lb; 3 B-MU (R/B)
Int3 – 35/52lb; 3 B-MU (B/P)
Beg1 – 65/45lb; 3 PU (P/G) min 1, 3 Bar/Banded Ring Dips (B/P)
Beg2 – 55/35lb; 3 RR (1,5m/1m), 3 Seated P-Dips (str)
Beg3 – 45/25lb; 3 RR (1m/0,5m), 3 Seated P-Dips (bnt)

 

Substitutions:
Shoulder –
Thr – Front Squats
MU – Rev Grip Strict PU/RR and Plus Pushups (3 for 1)

Back –
Thr – Lighter or Airsquats or Hip Thrusters
MU – find or RR/Strict PU and Push-ups

Knee –
Thr – Lighter/partial or Airsquats or Hip Thrusters
MU – find or PU and Push-ups

 

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