Featured Image –  Mike flying on some Double-Unders!!!!

 

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 – 200122 

 

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) Front Squat 5-5-5-5-5 (70% 1RM)

Score = Load
PS – those who have not been training complete 3 sets (60-65% 1RM)
From floor!! 1st Rep Squat Clean

 

Home-Based – Front Squat RM – E2ndMon2ndM for 5 Rnds

Score = Total Loading (Sum of Reps x Loading)

 

then…

 

2) Complete the following 40:20 Intervals of 40 sec Work : 20 sec Rest for 4 Rnds each:

a) Toes to Bar

Rest/Transition 1 min

b) Box Jump Over (61cm/51cm)

Rest/Transition 1 min

c) HS Walking (m)

 

CFA LITE Options:
BJO sub Bp BJ (1.24/1m)
T2B sub RX – Lying Feet 2 Hands
Int1 – same
Int2 – same
Int3 – HSW (or 1 WW = 3m)
Beg1 – HLR (Lying F2H); BSO (61/51cm) or BJ (1/0.8m); 1 Half WW = 1.5m
Beg2 – HKR (Lying K2H); BP BSO (51cm) or BJ (0.8/0.5m); Bear Walk (Str) or Scaled 1 step WW
Beg3 – Sit K2C; BSO 41cm or Bp Broad Step (0.6/0.4m); Bear Walk (Bnt)

 

USA Equivalents – CFA LITE Options:
BJO sub Bp BJ (48/40 inches)
T2B sub RX – Lying Feet 2 Hands
Int1 – same
Int2 – same
Int3 – HSW (or 1 WW = 3m)
Beg1 – HLR (Lying F2H); BSO (24/20 inch) or Bp BJ (40/31 inches); 1 Half WW = 1.5m
Beg2 – HKR (Lying K2H); BSO (20 inch) or Bp BJ (31/20 inches); Bear Walk (Str) or Scaled 1 step WW
Beg3 – Sit K2C; Bp BSO (16 inch) or Bp Broad Step (24/15 inches); Bear Walk (Bnt)

 

Sub’s –
Shoulders
T2B – Lying Ft to hands (inv arm on belly)
BJO – Fine
HSW – Opp Sh Taps – pushup pos (3 for 1m)

Back –
T2B – Front Bridge
BJO – Step over (reduced height) or step-ups
HSW – Opp Sh Taps – fine or pushup pos (3 for 1m)

Knees –
T2B – Fine (Watch jump-up/down)
BJO – Step over (reduced height) or step-ups
HSW – Fine (watch kick-up/down)

 

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