Featured Image – Marisa “Copy” and Maryka “Paste” on the Clean & Jerk event at our Zanethemba 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 – 101221 

 

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) Split Jerk 1 – EMOM 10 min (Build to a Max Day)

Score = Load

 

Home-Based Sub…
Split Jerk RM – E90sOn90s (6 Rnds) 9 min (Build to 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 – just Push Press/Jerk

 

Subs –
Shoulders –
PP/PJ/SJ – Hang Cleans and Hang Split Cleans

Back –
PP/PJ/SJ – Lighter or Hip Thrusters (loaded/banded)

Knee –
PP/PJ/SJ – Fine

 

then…

 

2) Complete the following FT:
240 Double Unders
60 Box Jump Overs (61cm/51cm)
60 DB Split Jerk (alternating) (25kg/15kg)

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
H-B Sub C2B – DB/KB/BB BOR (1 Impl) same
Bp BJO sub Broad Jump (1.24/1m)
Int1 – 22.5kg/15kg; 220 DU
Int2 – 22.5kg/15kg; 200 DU
Int3 – 20kg/12kg; 180 DU
Beg1 – 15kg/10kg; BSO (61/51cm) or BJ (1/0.8m); 240 SU
Beg2 – 12kg/8kg; BSO (51/41cm) or BJ (0.8/0.5m); 220 SU
Beg3 – 8kg/5kg; BSO (41cm) or BJ/B-Step (0.6/0.4m); 200 SU

 

CFA LITE Options – USA Equivalents:
H-B Sub C2B – DB/KB/BB BOR (1 Impl) same
Bp BJO sub Broad Jump (1.24/1m)
Int1 – 50lb/35lb; 220 DU
Int2 – 50lb/35lb; 200 DU
Int3 – 45lb/25lb; 180 DU
Beg1 – 35lb/20kg; BSO (24/20cm) or BJ (1/0.8m); 240 SU
Beg2 – 25lb/15kg; BSO (20/16cm) or BJ (0.8/0.5m); 220 SU
Beg3 – 15lb/10lb; BSO (16cm) or BJ/B-Step (0.6/0.4m); 200 SU

 

Substitutions:

Shoulder –
DB Split Jerk – DB Split Clean
BJO/BSO – Fine
DU/SU – Fine

Back –
DB Split Jerk – Light or Strict Press (1.5x reps)
BJO/BSO – Box Step Over, Fine (reduced height & load)
DU/SU – Calf Pulses

Knee –
DB Split Jerk – Light or Push Press
BJO/BSO – Box Step Over, Fine (reduced height & load)
DU/SU – Fine or Calf PulsesFoam Roll/Trigger/Mobilise as needed!

 

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