Why not give yourself, or a loved one, a life-changing New Years Gift and join in on our NEW YEAR, NEW YOU 6 WEEK TRANSFORMATION KICK-START/CHALLENGE, starting on 12 January 2022. HURRY HERE FOR ALL THE INFO….

 

Go to: https://crossfitalgoa.com/transformation-challenge/

 

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 – 110122 

 

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) High Hang Snatch (pockets), Low Hang Snatch (below kns), Snatch (squat) (floor) – E2ndMon2ndM for 10 min (5 Rnds – Build to a Max Day, start 60-65% of 1RM H/Snatch)

Score = Max Load

 

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

Sub’s…see below

 

then…

 

2) AMRAP the following for 3 Rnds:

AMRAP 3 of:
9 Snatches (squat) (60kg/40kg)
15 T2B
Rest 2 min

Score = Total Reps
Total Time 13 min

 

CFA LITE Options:
RX sub – DB/KB/BP/Light BB – 15 Reps on 25kg/15kg
CFA sub RX – T2B (Lying feet to hands)
Int1 – 55/36kg; 22.5/15kg; 7-7-6-6-5-5-4-3-2-1 BOR; 25 DU
Int2 – 53/34kg; 22.5/15kg; PU or BOR; 20 DU
Int3 – 50/32kg; 20/12kg; 7-7-6-6-5-5-4-3-2-1 PU; 15 DU
Beg1 – 45/30kg; 15/10kg; HLR (or Lying F2H)
Beg2 – 35/22kg; 12/8kg; HKR (or Lying K2H)
Beg3 – 25/17kg; 8/5kg; Sitting (K2C)

 

CFA LITE Options – USA Equivalents
RX BB 135/90lb
RX sub – DB/KB/BP/Light BB – 15 Reps on 55/35lb
CFA sub RX – T2B (Lying feet to hands)
Int1 – 120/80lb; 50/35lb; 7-7-6-6-5-5-4-3-2-1 BOR, 25 DU
Int2 – 115/75lb; 50/35lb; PU or BOR; 20 DU
Int3 – 110/70lb; 45/25lb; 7-7-6-6-5-5-4-3-2-1 PU; 15 DU
Beg1 – 100/65lb; 35/20lb; HLR (or Lying F2H)
Beg2 – 75/50lb; 20/25lb; HKR (or Lying K2H)
Beg3 – 55/35lb; 15/10lb; Sitting (K2C)

 

Substitutions:

Shoulder –
Sn – Clean or Front Squat
T2B – Lying Ft to Hands but involved arm on belly

Back –
Sn – Lighter but could niggle… rather Front Squat (light) or weighted and banded hip thrusters
T2B – Front Bridge (3 sec for 1 rep)

Knee –
Sn – Lighter but could niggle… rather partial squat on snatch (light) or power snatch (add 5 reps per rnd)
T2B – Fine (watch jump up and drop-off)

 

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