Featured Image – Hannah on the tough HERO WOD …Ledesma … Hannah is using a lower set of parallettes … appropriately challenging for her current skill and fitness level on parallette Handsand Pushups!!

 

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 – 201221 

 

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) 50 Strict C2B Pull-ups, ino 50 Pull-ups FT but EMOM starting at 0 min complete 3 Wall Walks

TC = 12 min

Score = Time/Time cap plus 1 sec/rep missed

CFA LITE Options:
HB – If no pull-up bar – 120 BOR sub or towell RR (24/16kg)
Int1 – 45 S-C2B, 45 PU; 3 WW
Int2 – 40 S-C2B, 40 PU; 3 WW
Int3 – 20/12kg, 35 S-C2B, 40 PU; 2 WW
Beg1 – 16/10kg, 50 C2B PU (P/G), 50 PU (P/G), 2 Half WW
Beg2 – 12/8kg, 50 Strict RR (1m/0.5m), 50 Kipping, 2 Scaled 1 step-WW
Beg3 – 8/5kg, 40 Strict RR (0.5/0m), 40 Kipping; 2 Worm Walks

 

USA Equivalents – CFA LITE Options:
HB – If no pull-up bar – 120 BOR sub or towell RR (55/35lb)
Int1 – 45 S-C2B, 45 PU; 3 WW
Int2 – 40 S-C2B, 40 PU; 3 WW
Int3 – 45/25lb, 35 S-C2B, 40 PU; 2 WW
Beg1 – 35/20lb, 50 C2B PU (P/G), 50 PU (P/G), 2 Half WW
Beg2 – 25/15lb, 50 Strict RR (1m/0.5m), 50 Kipping, 2 Scaled 1 step-WW
Beg3 – 15/10lb, 40 Strict RR (0.5/0m), 40 Kipping; 2 Worm Walks

 

Subs:
Shoulder –
C2B/PU – Rev Grip PU/RR/BOR
WW – Push-up Hold (opp shlder taps – 27)

Back –
C2B/PU – Rev Grip PU/RR/BOR
WW – Fine or Push-up Hold (opp shlder taps – 27)

Knee –
C2B/PU – Fine (Watch Kick-up/down)
WW – Fine or Push-up Hold (opp shlder taps – 27)

 

then…

 

2) AMRAP 12 min of:
21 Airsquats
15 Jumping Alternate Lunges
9 Pistols

Score = Total Reps

 

CFA LITE Options:
Int1 – same
Int2 – Pistol (Green/Hold Rings)
Int3 – Pistol (Hip Crease at Hor)
Beg1 – Airsquat AS, Lunges, Pistol (Hip Crease just above Hor)
Beg2 – 30 AS, 15 Lunges
Beg3 – 30 AS, 15 Static Lunge

 

Substitutions:

Shoulder –
AS – Fine
J-L – Fine
Pistols – Fine

Back –
AS – Fine or hip lifts
J-L – Step lunges or single-legged hiplifts
Pistols – repeat either 2 above

Knee –
AS – Fine
J-L – Step lunges or single-legged hiplifts
Pistols – repeat either 2 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