Featured Image – Mike (left) and Tim on OH Walking Lunges!!

 

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 – 171221 

 

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) Find a Max Load on the Man Maker Complex wih 2x DB
I.e. Pushup on DB, DB row 1 side, DB row other side, jump to feet, squat clean thruster

Score = Load

 

Home-Based Sub…
Same as above OR…if load light… Max Loading for 3 Man Makers

Score = Total Loading (3 Reps x Loading)

 

CFA LITE Options:
Keep loading at a level at which great form can be maintained
Beg – Power Clean, Thruster

 

Subs –
Shoulders –
Man Makers – Clean only

Back –
Man Makers – Lighter or Pushup on DB, DB row 1 side, DB row other side, Hip Thrusters (loaded/banded)

Knee –
Man Makers – Fine

 

then…

 

2) AMRAP 10 min of:
Manmakers (20kg x2/15kg x2)

Score = Total Reps

 

CFA LITE Options:
H-B Sub DB/KB/BB BOR
Int1-3 – same
Beg1 – 15kgx2/10kgx2
Beg2 – 10kgx2/7.5kgx2
Beg3 – 7.5kgx2/5kgx2

 

CFA LITE Options – USA Equivalents:
H-B Sub DB/KB/BB BOR
Int1-3 – same
Beg1 – 35lbx2/20lbx2
Beg2 – 25lbx2/15lbx2
Beg3 – 15lbx2/10lbx2

 

Substitutions:

Same as above!

 

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