Featured Image – Wilma putting in the smart work on our 12 Day’s of Christmas WOD, while Wiehann starts his recovery 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 – 141221 

 

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) Reebok CrossFit Games – Open Workout 19.3 https://games.crossfit.com/workouts/open/2019

For time:
200-ft. (60.96m) dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. (60.96m) handstand walk

Time cap: 10 minutes (record score for 10 min but continue until an extended TC of 15 min)

Score = Time or TC plus 1 sec/rep missed

Rx’d (Ages 16-54):
Men use 50-lb. dumbbell, 24-in. (61cm) box
Women use 35-lb. dumbbell, 20-in. (51cm) box

Scaled (Ages 16-54):
Men use 50-lb. dumbbell and 24-in. (61cm) box, perform front-rack lunges, 5-in. (12.7cm) elevated strict HSPU and bear crawl
Women use 35-lb. dumbbell and 20-in. (51cm) box, perform front-rack lunges, 5-in. (12.7cm) elevated strict HSPU and bear crawl

Teenagers 14-15:
Boys use 35-lb. dumbbell and 24-in. (61cm) box, perform overhead lunges, strict HSPU and handstand walk
Girls use 20-lb. dumbbell and 20-in. (51cm) box, perform overhead lunges, strict HSPU and handstand walk

Scaled Teenagers 14-15:
Boys use 35-lb. dumbbell and 24-in. (61cm) box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl
Girls use 20-lb. dumbbell and 20-in. (51cm) box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl

Masters 55+:
Men use 35-lb. dumbbell and 24-in. (61cm) box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk
Women use 20-lb. dumbbell and 20-in. (51cm) box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk

Scaled Masters 55+:
Men use 20-lb. dumbbell and 20-in. (51cm) box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl
Women use 10-lb. dumbbell and 16-in. (41cm) box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl

 

CFA LITE Options:
Int2/3 – Scaled ages 16-64 above
Beg1 – 15kg/10kg DB; 61cm/51cm; Piked Push-ups (61cm/Floor); Bear Crawl
Beg2 – 10kg/5kg DB; 41cm/41cm; Piked Push-ups (Floor/Kneeling); Bear Crawl

The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 22.5 kg (50 lb.), 15 kg (35 lb.), 10 kg (20 lb.) and 5 kg (10 lb.).

 

Substitutions:
Shoulder –
OH DB Lunge – Front Rack lunges on inv side
DB Step-ups – Fine
S-HSPU – Push-ups or Plus-Push-ups (3 for 1)
HSW – Push-up hold (opp shlder taps)

Back –
OH DB Lunge – BW lunges
DB Step-ups – reduce height/load
S-HSPU – Fine or Push-ups
HSW – WW safer or Push-up hold (opp shlder taps)

Knee –
OH DB Lunge – Squats
DB Step-ups – reduce height/load
S-HSPU – Fine (watch kick-up/down)
HSW – Fine (watch kick-up/down)

 

then…

 

2) AMRAP the following for 5 Rnds (10 min):
Min 1 – DU
Min 2 – T2B

Score = Total Reps

 

CFA LITE Options:
T2B sub RX – Lying Feet 2 Hands
Int1/2/3 – same
Beg1 – SU; HLR (Lying F2H)
Beg2 – SU; HKR (Lying K2H)
Beg3 – SU; Sit K2C

Sub’s –
Shoulders
Pistols – fine
T2B – Lying Ft to hands (inv arm on belly)
DU – Fine or Jump Claps

Back –
T2B – Front Bridge (3sec = 1 rep)
DU – Fine or Jump Claps or Calf Pulses

Knees –
T2B – Fine (Watch jump-up/down)
DU – Fine or Jump Claps or Calf Pulses

 

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