Featured Image – Late evening class working hard on snatches!

 

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 – 140122 

 

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) Practice Muscle-Ups

Score = For Quality
NB- Only once you are 80% proficient at any given level, move onto the next!

then…

 

2) Complete the following for Max Reps:

AMRAP 5 min:
5 Muscle-ups
7 Push Jerk (or Push press) (60kg/40kg)

Rest 3 min

AMRAP 5 min:
3 Muscle-ups
9 Deadlifts (60kg/40kg)

Score = Total Reps

 

CFA LITE Options:
RX sub – DB/KB/BP/Light BB – 10 on PJ; 15 Reps on DL; 15 and 9 on BOR (25kg/15kg)
Int1 – 55/36kg; 22.5/15kg; 3/1 MU or BOR, PU
Int2 – 53/34kg; 22.5/15kg; 4/2 B-MU (R/B) or Jump B-MU (Bar @ Chin) or BOR, PU
Int3 – 50/32kg; 20/12kg; 4/2 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone) or BOR, PU
Beg1 – 45/30kg; 15/10kg; PU (G/P), 4/3 Push-up or BOR,PU
Beg2 – 35/22kg; 12/8kg; RR (1/0.5m), 3 PU/4 PU (kns) or BOR, PU
Beg3 – 25/17kg; 8/5kg; RR (1/0.5m), 4 PU(kns)/3 PU (kns) or BOR, PU

 

CFA LITE Options – USA Equivalents
RX BB 135/90lb
RX sub – DB/KB/BP/Light BB – 10 on PJ; 15 Reps on DL; 15 and 9 on BOR (55/35lb)
Int1 – 120/80lb; 50/35lb; 3/1 MU or BOR, PU
Int2 – 115/75lb; 50/35lb; 4/2 B-MU (R/B) or Jump B-MU (Bar @ Chin) or BOR, PU
Int3 – 110/70lb; 45/25lb; 4/2 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone) or BOR, PU
Beg1 – 100/65lb; 35/20lb; 7/5 PU (G/P), Men 7/5 and W on Kns up, Ts dwn / W 5/3 Push-up or BOR,PU
Beg2 – 75/50lb; 20/25lb; 7/5 RR (1/0.5m), 7/5 PU / 7/5 PU (kns) or BOR, PU
Beg3 – 55/35lb; 15/10lb; 7/5 RR (1/0.5m), 7/5 PU(kns)/ 5/3 PU (kns) or BOR, PU

 

Substitutions:
Shoulder –
MU – Rev Grip PU or RR or BOR and Plus Push-ups (3 for 1)
PP/PJ – Power Clean
DL – Fine

Back –
MU – Rev Grip PU or RR or BOR and Push-ups (24-18-12)
PPP/PJ – PP (lighter) or DB Strict Press
DL – Hip Thrusters (2x) or Lighter (banded)

Knee –
MU – Fine (watch jump-up/drop-off)
PP/PJ – Fine or PP (lighter)
DL – Fine or Romanian DL

 

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