Featured Image –  Tracy on Box Jump Overs during our spicy 40:20 intervals!!!!!

 

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 – 220122 

 

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!

Reminder –T/Challenge members are to complete Test 1/2/3 if they were missed earlier this week!

 

1) Practice Power Snatch

Score = For Quality

 

Substitutions:
See below

 

then…

 

2) Complete 21-18-15-12-9-6-3 reps for time of:
Power Snatch (52kg/34kg)
Bar-facing burpees
*200-m sandbag/bumper carry (30kg/20kg) after each round

TC – 30 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
SB sub – for class use any object (DB/Bumper banded together/KB etc)
DB/KB/BP/SB Sub – 27-21-18-15-12-9-6 reps/Rnd (loading same as SB or SB Sub loading)
Int1 – 45/30kg; 30/20kg
Int2 – 43/28kg; 25/16kg
Int3 – 40kg/26kg; 22.5/15kg
Beg1 – 35/22kg; 20/12kg, Bp SO
Beg2 – 25/15kg; 15/10kg, BP SO
TC/Beg3 – 20/12kg; 12/7.5kg, Bp SO; NB – TC KBS on lighter load

 

USA Equivalents – CFA LITE Options:
SB sub – for class use any object (DB/Bumper banded together/KB etc)
RX – 115/75lb
DB/KB/BP/SB Sub – 27-21-18-15-12-9-6 reps/Rnd (loading same as SB or SB Sub loading)
Int1 – 100/65lb; 65/45lb
Int2 – 95/60lb; 55/35lb
Int3 – 90/55lb; 50/33lb
Beg1 – 75/45lb; 45/25lb; Bp SO
Beg2 – 55/35lb; 35/20lb; Bp SO
Beg3 – 44/25lb; 25/15lb; Bp SO

 

Sub’s –
Shoulders
PS – Power Clean
Burpees – Straight Arm Burpees
B/Run – Fine

Back –
PS – High Hang PS or Hip Thrusters (loaded/banded)
Burpees – Straight Arm Burpees OR On Box/Table
Run – Burden Walk or Sled Drag or Bike 1km

Knees –
PS – Fine
B/Burpees – Straight Arm Burpees OR On Box/Table
Run – Burden Walk or Bike 1km/Row 400m or Sled drag

 

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