Featured Image – From left Kevin and Paul, wit5h Ryan in the background, all  recovering during our tough Memorial WOD “Pete”!!

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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 – 020222 

 

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!

 

Foam Roll/Trigger/Warm-up/Mobilise/Activate

 

1) Run the following Ft:
600m Burden Run (25kg/15kg)
600m Run
400m Burden Run (25kg/15kg)
400m Run

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
Int1/2 – 20/15kg
Int3/Beg1 – 15/10kg
Beg2 – 10/5kg
Beg3 – 5/2.5kg; 400m/400m/200m/200m

 

USA Equivalents – CFA LITE Options:
Int1/2 – 45/35lb
Int3/Beg1 – 35/25lb
Beg2 – 20/10lb
Beg3 – 10/5lb

 

then…

 

2) Complete 4 Rnds (12 min) of the following for Max Reps with a DB/KB or Back Pack:
Min 1 – Weighted Step-ups (25/15kg at 61cm/51cm)
Min 2 – DB Hang Power Snatch (25kg/15kg)
Min 3 – GHD SU or Weighted SU (25/15kg)

Score = Total Reps

NB – limit the GHD total reps to within 10% of your max number of GHD reps you currenly able to handle!

 

CFA LITE Options:
Int1 – 22.5/15kg
Int2 – 20/15kg
Int3 – 16/12kg
Beg1 – 16/10kg
Beg2 – W-SU (51cm), 12/8kg
Beg3 – W-SU (41cm), 8/5kg; BW Sit-ups/Crunchies
Untrained TC – 3 Rnds, working max of 40 sec of min

 

USA Equivalents – CFA LITE Options:
Int1 – 50/35lb
Int2 – 50/35lb
Int3 – 45/25lb
Beg1 – 35/25lb
Beg2 – W-SU (51cm), 25/20lb
Beg3 – W-SU (41cm), 15/10lb; BW Sit-ups/Crunchies

 

Substitutions:

Shoulder –
W-Step-ups – Fine
DB HPS – DB Hang power clean
W-Sit-Ups – Fine

Back –
W-Step-ups – Fine (reduce load/height)
DB HPS – Fine or Muscle clean or Curl and Strict Press
W-Sit-Ups – Front Bridge 2 sec = 1 Rep

Knee –
W-Step-ups – Fine (reduce load/height)
DB HPS – Fine or or Muscle clean or Curl and Strict Press
W-Sit-Ups – Fine or Front Bridge 2 sec = 1 Rep

 

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