Featured Image –  A Big congrats to Hayley who recently got engaged!!

 

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 – 190122 

 

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 PU and Ring Rows/Kipping RR

Score = For Quality!

 

CFA LITE Options: Only move to the next level once you have achieved an 80% proficiency!
Home-Based Options: Be safe! Only go upside down if you are competant at Handstanding and Headstanding against a wall!
Scale to Piked Push-up Practice

TC – Practice the following: Piked Push-up positioning, Tripod (kns), Tripod (toes), PPU (kns or toes)

 

then…

 

2) TC Test 3 – AMRAP 18 min of:
400m Run
20 Pull-ups
10 Strict HSPU

Score = Total Reps
RM – 1 attempt at Max Reps

 

CFA LITE Options:
RX – BB 45/30kg or Single-arm BOR (DB/KB/B-Pack) or light BB 25/15kg
BOR BB Load – 30 reps BOR
BOR Light load – 40 reps BOR
Int1 – Same, BOR 45/30kg; 22.5/15kg
Int2 – 18 PU; (1/2 abm), BOR 40/25kg; 20/15kg
Int3 – 16 PU; (2/3 abm), BOR 35/20kg; 16/12kg
Beg1 – PU (P/G), BOR 30/15kg; 15/10kg; PPU (61cm/Flr)
Beg2 – RR (1/0,5m), BOR 20/12kg; 12/8kg; PPU (Flr/Kns)
Beg3 – RR (0,5/0m), BOR 15/8kg; 8/5kg; PPU (Kns)

 

USA Equivalents:
Rx – (BB) BOR 100/65lb; (Single Arm BOR DB/KB/BP) 55/35lb
BOR BB Load – 30 reps BOR
BOR Light load – 40 reps BOR
Int1 – Same; BOR 100/65lb; 50/35lb
Int2 – 18 PU; (1/2 abm); 90/55lb; 50/35lb
Int3 – 16 PU; (2/3 abm); 75/45lb; 45/25lb
Beg1 – PU (P/G); 65/35lb; 35/25lb; PPU (61cm/Flr)
Beg2 – RR (1/0,5m); 45/25lb; 25/20lb; PPU (Flr/Kns)
Beg3 – RR (0,5/0m); 35/20lb; 15/10lb; PPU (Kns)

 

Substitutions:
Shoulder –
HSPU – PU or Plus PU (3 for 1)
PU – Rev Grip/RR/BOR
Run – Fine

Back –
HSPU – Fine but watch kick-up/down (or Plus PU 3 for 1)
PU – Fine (watch jump up and drop off – strict 60%)
Run – Bike/Sled drag (2.5 min)

Knee –
HSPU – Fine but watch kick-up/down
PU – Fine (watch jump up and drop off – strict 60%)
Run – Bike/Sled Drag/Row/SDHP (2.5 min)

 

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