Featured Image – Wendy on Strict Hand Stand Push-ups with a riser to scale and make the movement slightly easier! 

 

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 – 150122 

 

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 Kipping Toes to Bar

Score = For Quality

 

CFA LITE Options:
Kipping Hanging Knee Raises and Leg Raises

 

Substitutions:
Shoulder –
Lying variants – Feet to Hands/chest/hips

Back –
Hallow Body Holds (floor/hanging) and Strict Mvts

Knee –
Fine (watch jump-up/down)

 

then…

 

2) Repeat from 16 Jan 2021…

Complete 3 Rnds of the following FT:
30 DB Snatches (any) (30kg/20kg)
30 DB Facing Burpees
30 T2B

TC = 20 min

Score = Time/TC plus 1 sec/rep missed
RX – BBF Bps standard – jump back, up, over w 2 feet

 

CFA LITE Options:
Home-based – DB/KB/BP – 25kg/15kg but 35 reps DB Snatch
T2B sub – Lying – Ft2 Hnds
Int1 – 25/15kg; 27 T2B
Int2 – 22.5kg/15kg; 25 T2B
Int3 – 20kg/12kg; 22 T2B
Beg1 – 15kg/10kg; Bps (SO), 30 HLR (or Lying F2H)
Beg2 – 10kg/7.5kg; 25 Bps (SO), 30 HKR (or Lying K2H)
Beg3 – 7.5kg/5kg; 20 Bps (SO), 25 HKR or K2C seated

USA Equivalents – CFA LITE Options:
RX – 65lbx2/45lbx2 at 24/20inch
Home-based – DB/KB/BP – 55lb/35lb but 35 reps DB Snatch
T2B sub – Lying – Ft2 Hnds
Int1 – 55/35lb; 27 T2B
Int2 – 50lb/35lb; 25 T2B
Int3 – 45lb/25lb; 22 T2B
Beg1 – 35lb/22lb; Bps (SO), 30 HLR (or Lying F2H)
Beg2 – 22lb/15lb; 25 Bps (SO), 30 HKR (or Lying K2H)
Beg3 – 15lbx2/1lb; 20 Bps (SO), 25 HKR or K2C seated

 

Substitutions:
Shoulder –
DB Sn – Inv side (DB Power Cl)
T2B – Lying leg raise (F2H or K2H) – 1 arm OH
DBF Bps – Str Arm if needed

Back –
DB Sn – Hang Power Sn
T2B – F/Bridge 30 sec
DBF Bps – Str Arm if needed or off Box/Table

Knee –
DB Sn – Fine or from Knee height
T2B – Fine or LITE
DBF Bps – Str Arm if needed or off Box/Table

 

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