Featured Image –  In the foreground, from left – Paul, Lindsey and Chanelle working hard on DB Snatches in a tough Met Con!

 

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 – 180122 

 

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 Power Clean and Push Press/Jerk

Score = For Quality

 

then…

 

2) Clean (any) and Jerk (any) 2 – EMOM for 10 min (start 60% 1RM, climb to a Max Day)

Score = Max Load

 

CFA LITE Options:
Keep loading at a level at which great form can be maintained
TC – Minimal loading, focusing on great position and movement

Sub’s…see below

 

then…

 

2) TC Test 2 – Complete the Girl Benchmark WOD “Grettel”…

10 rounds for time of:
3 Clean and Jerks (61kg/43kg)
3 Burpees over the bar

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

 

Scaling:
Reduce the load on the barbell so you can complete the 3 reps unbroken for most of the workout.

 

CFA LITE Variations:
Any Clean, any Jerk
BBF Bps Standard – Step/jump back/up but 2 foot take-off, any landing
Db/KB/Bp/Light BB – 4 Reps on 25kg/15kg
Int1 – 55/38kg; 25/15kg
Int2 – 50/35kg; 22.5/15kg
Int3 – 47kg/32kg; 20/12kg (Int CFHQ)
Beg1 – 40/28kg; 15/10kg
Beg2 – 30/20kg; 10/7.5kg; BBF Bp (SO) (Beg CFHQ)
Beg3 – 20/12kg; 7.5/5kg; BBF Bp (SO) – 7 Rnds

 

CFA LITE Options – USA Equivalents:
RX – ♀ 95 lb. ♂ 135 lb.
BBF Bps Standard – Step/jump back/up but 2 foot take-off, any landing
Db/KB/Bp/Light BB – 4 Reps on 55lb/35lb
Int1 – 120/85lb; 55/35lb
Int2 – 110/75lb; 50/35lb
Int3 – 105/70lb; 45/25lb (Int CFHQ)
Beg1 – 90/60lb; 35/25lb
Beg2 – 65/45lb; 25/15lb; BBF Bp (SO) (Beg CFHQ)
Beg3 – 45/25lb; 15/10lb; BBF Bp (SO) – 7 Rnds

 

Substitutions:
Shoulder –
CJ – Clean only (squat)
BBF Bps – Str arm Bps

Back –
CJ – Hang PC (lighter) or Hip Thr (2x)
BBF Bps – Str arm Bps

Knee –
CJ – Low Hang Clean (lighter) or Hip Thr (2x)
BBF Bps – Str arm Bps

 

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