Featured Image – “Kipping” Kev just about to jump onto the bar for some kipping pull-ups!!

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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 – 070222 

 

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) Progress from last weeks Front Squat and Strict Press work…

Complete 5 Rnds (15 min) of the following EMOM for Max Loading:
Min 0-1.5 – Front Squat 3 (80% 1RM)
Min 1.5-3 – Strict Press 3 (80% 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)

 

Substitutions:

Shoulder –
FS – Fine
SP – Plus Push-ups

Back –
FS – Light or Hip Thrusters
SP – Fine or Push-ups

Knee –
FS – Lighter (partial) or Hip Thrusters
SP – Fine

 

then…

 

2) AMRAP the following for 15 min:
9 Burpee Box Jump Overs (61cm/51cm)
15 Pull-ups
21 Wall Balls (10kg/6.3kg to 10ft/9ft)

Score = Total Reps

 

CFA LITE Options:
RX – Thruster sub WB (25kg/15kg)
Bp BJO sub Broad Jump (1.24/1m)
PU sub BOR 25 reps (25kg/15kg)
Int1 – WB/sub Thr (22.5/15kg)
Int2 – WB/sub Thr (22.5/15kg)
Int3 – WB (9.1/6.3kg, 9ft/8ft lower height) OR Th 20/12kg
Beg1 – Bp SO (61/51cm)/BpBJ (1/0.8m); PU (P/G); WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg)
Beg2 – 10 Bp SO (51cm)/BpBJ (0.8/0.5m); RR (1/0.5m); WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg)
Beg3/TC – 10 Bp SO (30cm)/BpBJ (0.6/0.4m); RR (0.5/0m); WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg)

 

CFA LITE Options – USA Equivalents:
RX – Thruster sub WB (55kg/35lb)
Bp BJO sub Broad Jump (1.24/1m)
PU sub BOR 25 reps (25kg/15kg)
Int1 – WB/sub Thr (50/35lb)
Int2 – WB/sub Thr (50/35lb)
Int3 – WB (20/14lb, 9ft/8ft lower height)OR Th 45/25lb
Beg1 – Bp SO (24/20inch)/BpBJ (1/0.8m); ; PU (P/G); WB (14/10lb, 10ft/9ft) OR Th (35/25lb)
Beg2 – 15 Bp SO (20inch)/BpBJ (0.8/0.5m); RR (1/0.5m); WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/17lb)
Beg3 – 15 Bp SO (11inch)/BpBJ (0.6/0.4m); RR (0.5/0m); WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (17/11lb)

 

Substitutions:
Shoulder –
Bp BJO – Fine but Str arm Bp
PU – Rev Grip (strict) 60% or RR or BOR
WB/Thr – Front Squats

Back –
BJO – Bp Str arm if need, Box Step-O (reduced height)
PU – Srict 60% or RR
WB/Thr – Fine or WB Squats (no throw)

Knee –
BJO – Bp Str arm if need, Box Step-O (reduced height)
PU – Fine (watch jump up/drop down)
WB/Thr – Fine or Banded partial WB Squats (or crab walks)

 

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