Featured Image – The early morning crew recovering after a tough Met Con!!

 

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 

 

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech @CandyWrap_ @TeaseItHair @EsseSkinCare_ #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

 

ONLINE WHITEBOARD/COACHING – 151221 

 

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) EMOM 10 min:
1st Min – AMRAP BB Facing Burpees
2nd Min – 5 Push Jerks (for max load)

Score = Total Burpees plus sum of Load on each set
For example: 5 x 15 burpees = 75 plus 325 (60kgx2/65kg/70kgx2) for a Total Score of 400

 

Home-Based Sub…
EMOM 10 min:
1st Min – AMRAP BB Facing Burpees
2nd Min – RM Push Jerks (for max load)

Score = Total Burpees plus sum of Total Loading
For example: 5 x 15 burpees = 75 plus 640 (20kgx7 +20kgx10 + 20kgx5 + 20kgx5 +20kgx5)

 

CFA LITE Options:
Keep loading at a level at which great form can be maintained

 

Subs –
Shoulders –
PJ – Power cleans or DL

Back –
PJ – strict press

Knee –
PJ – Fine

then…

 

2) Complete the following FT:
50 Power Snatch (34kg/25kg)
25 Bar Muscle-ups
50 Overhead Squat (34kg/25kg)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
HB (DB/KB/BP/Light BB) 25/15kg – 65 reps PS and OHS
B-MU sub BOR 50 reps (BB), 65 reps (DB/KB) loading
Int1 – 30/22kg; 25/15kg; 20 B-MU
Int2 – 27/20kg; 22,5/15kg; 20 B-MU (R/B)
Int3 – 25/17kg; 20/15kg; 20 B-MU (B/P)
Beg1 – 22/15kg; 15/10kg; 30 PU (P/G)
Beg2 – 20/12kg; 10/5kg; 30 RR (1/0.5m)
Beg3 – 15/8kg; 7.5/2.5kg; 30 RR (0.5/0m)

 

CFA LITE Options – USA Equivalents:
RX – 75/55lb
HB (DB/KB/BP/Light BB) 55/35lb – 65 reps PS and OHS
B-MU sub BOR 50 reps (BB), 65 reps (DB/KB) loading
Int1 – 65/50lb; 55/35lb; 20 B-MU
Int2 – 60/45lb; 50/35lb; 20 B-MU (R/B)
Int3 – 55/35lb; 35/25lb; 20 B-MU (B/P)
Beg1 – 50/30lb; 30/20lb; 30 PU (P/G)
Beg2 – 45/25lg; 20/10lb; 30 RR (1/0.5m)
Beg3 – 30/20lb; 15/5lb; 30 RR (0.5/0m)

 

Substitutions:
Shoulder –
Power Snatch – power clean
Bar Muscle-ups – Rev grip pull-ups or BOR/RR
Overhead Squat – front squat

Back –
Power Snatch – fine or hip thruster
Bar Muscle-ups – fine (watch drop-off/jump-up) or strict pull-ups (i.e. watch kip on B-MU)
Overhead Squat – fine or airsquat (banded)

Knee –
Power Snatch – fine
Bar Muscle-ups – fine (watch drop-off/jump-up)
Overhead Squat – fine

 

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