Featured Image – Yvonne cleaning heavy on Wednesday’s long and tough “Workout of the Day”!!

________________________________________________________________________________

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 

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech @CandyWrap_ @TeaseItHair @EsseSkinCare_ #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

ONLINE WHITEBOARD/COACHING – 110222 

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) AMRAP the following for 40 min:
400m Run
10 C2B Pull-ups
15 Push-ups
25 Jump Alt. Lunge
400m Row or 40 SDHP (20/12kg)
80 DU
40m (4x 5m) Sled Push (high bar) (70kg/50kg)

Score = Total Reps

Equip:
CFA Sled weight 35kg unloaded
Sled – share as needed

CFA LITE Options:
Run/Row (SDHP) 10m = 1 Rep
Int1 – 70 DU
Int2 – 60 DU
Int3 – 50 DU
Beg1 – 16/10kg; 15/12 PU or W-15 kns up, ts dwn; C2B PU (P/G); Step Lnge; SU; Sled (55/40kg)
Beg2 – 12/8kg; 12 PU/15 K-PU; RR (1/0,5m); Step Lnge; SU; Sled (40/35kg)
TC/Beg3 – 30 min – 8/5kg; 15/12 K-PU; RR (0,5/0m); Static Lnge; SU; Sled (40/35kg)

USA Equivalents – CFA LITE Options:
Run/Row (SDHP) 10m = 1 Rep
SDHP 10m = 1 Rep
Int1 – 70 DU
Int2 – 60 DU
Int3 – 50 DU
Beg1 – 35/22lb; 15/12 PU or W-15 kns up, ts dwn; C2B PU (P/G); Step Lnge; SU; Sled (120/90lb)
Beg2 – 26/17lb; 12 PU/15 K-PU; RR (1/0,5m); Step Lnge; SU; Sled (90/75lb)
Beg3 – 30 min – 17/11lb; 15/12 K-PU; RR (0,5/0m); Static Lnge; SU; Sled (90/75lb)

Substitutions:

Shoulder –
Run – Fine
C2B/PU – Rev Grip PU/RR/BOR
PU – Plus PU (3x reps)
Row – Fine but SDHP – Russ KBS
J-Lunges – Fine
Sled Push – Fine (harness to drag if need)

Back –
Run – Fine or cycle (2.5x dist)
C2B/PU – Rev Grip PU/RR/BOR
PU – Fine
Row – Lighter SDHP from High Hang Otherwise cycle again (2.5x dist)
J-Lunges – Static Lunge
Sled Push – Fine (harness to drag if need)

Knee –
Run – Fine or cycle (2.5x dist)
C2B/PU – Fine (Watch Kick-up/down)
PU – Fine
Row – Fine or SDHP from Knees, Otherwise cycle again (2.5x dist)
J-Lunges – Jump AS or AS or Static Lunge (Limit ROM as needed)
Sled Push – Fine

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