Featured Image – HERO WOD – LEDESMA – Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, AZ, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, AZ. He is survived by his wife Sherry and sons Luciano and Elijo. First posted February 8, 2011 (Image courtesy of CrossFit, Inc.)

 

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 – 181221 

 

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!

 

Last tested 1 Aug 2020…

HERO WOD – LEDESMA

Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, AZ, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, AZ. He is survived by his wife Sherry and sons Luciano and Elijo. First posted February 8, 2011

 

Complete as many rounds as possible of in 20 min of:
5 Parallette handstand push-ups (30cm/21cm)
10 Toes through Rings
15 Medicine Ball Cleans (9.1kg/6.3kg)

Score = Total Reps

 

Home Equipment/Subs:
Med Ball Cleans – use any object to clean
Lying Toes to hands (holding heavy/fixed object OH)

 

CFA LITE Options:
Level 2 – Def HSPU (15/9cm)
Level 4 – Def HSPU (9/6cm)
Int1 – Def HSPU (6/4cm)
Int2 – HSPU
Int3 – HSPU (1/2 abm)
Beg1 – PPU (61/51cm), HLR (or Lying F2H), WB 6.3/4.5kg
Beg2 – PPU (51cm/flr), HKR (or Lying K2H), 4.5/3kg
Beg3 – PPU (Flr/Kns), Sitting (K2C), 4.5/3kg (10 reps)

 

CFA LITE Options:
Level 2 – Def HSPU (15/9cm)
Level 4 – Def HSPU (9/6cm)
Int1 – Def HSPU (6/4cm)
Int2 – HSPU
Int3 – HSPU (1/2 abm)
Beg1 – PPU (61/51cm), HLR (or Lying F2H), WB 14/10lb
Beg2 – PPU (51cm/flr), HKR (or Lying K2H), 10/5-6lb
Beg3 – PPU (Flr/Kns), Sitting (K2C), 10/5-6lb (10 reps)

 

Substitutions:

Shoulder –
Plus Push-ups 15 or 20 sec Front Bridge
T2B – Lying leg raise (F2H or K2H) – 1 arm OH
MB Cleans – same or 15 DL, 15 FS

Back –
HSPU – Piked PU or Push-ups (10 reps)
T2B – F/Bridge 30 sec
MB – airsquat (25 reps)

Knee –
HSPU – fine or LITE
T2B – fine or LITE
MB Cleans – fine OR 15 DL, 15 partial squats OR Squat Hold 20 s (band pushout)

 

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