Featured Image –  Saturday class on a Burden Run… Levina approaching with a Burden Load of 10kg in a tough WOD this past Saturday!!

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 – 240122 

 

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!

 

Those who missed Test 1/2/3 from TChall please complete today!

For the rest…

 

1) Complete 4 Rnds (15 min) of the following EMOM for Max Loading:
Min 0-1.5 – Front Squat 5 (count sets >70% 1RM)
Min 1.5-3 – Strict Press 5 (count sets >70% 1RM)

Score = Load A (FS) ; Load B (SP)
NB – You will need to change your Loading btwn the FS and SP

 

CFA LITE Options:
Keep loading at a level so that great form is maintained!
TC – PVC/Light Bar Loading only

 

Home-based –
Min 0-1,5 min – Front Squat RM for Max Total Loading
Min 1.5-3 min – Strict Press RM for Max Total Loading

Score = Total Loading (FS – Sum of your body weight plus implement load x reps) + (SP – Sum of your implement load x reps)

 

then…

 

2) AMRAP 14 min:
12 Single DB Hang Power Cleans (25kg/15kg)
6 DB Step-overs (25kgx2/15kgx2 at 61cm/51cm)
3 Burpee GTOH (25kg/15kg)

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
Home-based – DB/KB/BP – 10 reps of DB SO or DB Lunges (25kgx1/15kgx1)
Use any combo fo DB/KB to make the Total Loading
Int1 – 25kgx2/16kgx2kg
Int2 – 22.5kgx2/15x2kg
Int3 – 20kgx2/12kgx2
Beg1 – 15kgx2/10kgx2
Beg2 – 10kgx2/7.5kgx2
Beg3 – 7.5kgx2/5kgx2

USA Equivalents – CFA LITE Options:
RX – 55/35lb
Home-based – DB/KB/BP – 10 reps of DB SO or DB Lunges 55/35lb
Use any combo fo DB/KB to make the Total Loading
Int1 – 55lbx2/35lbx2kg
Int2 – 50lbx2/35x2kg
Int3 – 45lbx2/25lbx2
Beg1 – 35lbx2/20lbx2
Beg2 – 20lbx2/15lbx2
Beg3 – 15lbx2/10lbx2

 

Substitutions:
Shoulder –
Db HPC – Fine
DB Step-O – Fine
Burpee GTOH – Str arm bps

Back –
Db HPC – Fine but lighter
DB Step-O – Fine but lighter/lower OR Hip Thrusters
Burpee GTOH – Str arm bps (plain burpees – str arm, then from hang – hips to overhead) or air squats

Knee –
Db HPC – Fine or Hang Muscle Clean
DB Step-O – Fine but lighter/lower OR Hip Thrusters
Burpee GTOH – Fine

 

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