Featured Image – Some our our Valentines dress-ups from our Valentines Day WOD!!!!!  From left… Kerry, Intern Coach Garric, Tracy, Coach Anje, Jess, Justin and Ash lying down!
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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 – 190222 

 

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) Practice Rope Climbing and DU

 

Score = For Quality

 

then…

 

2) Complete as many rounds as possible in 25 minutes of:
3 Rope Climbs (15 ft. – 4.57m)
12 Push Presses (61kg/43kg)
24 BB Facing Burpees
50 Double-Unders

Score = Total Reps

 

CFA LITE Options:
Home-Based – see Home-Based Sally to Log scores ; RX – PP 18 Reps on 25kg/15kg
RC sub – Towell PU or Towel BOR 30 Reps
Int1 – 55/36kg; 22.5/15kg
Int2 – 53/34kg; 22.5/15kg; 2 RC
Int3 – 50/32kg; 20/12kg; 4 Half RC (no jump); 40 DU
Beg1 – 45/30kg; 15/10kg; 6 R-Pulls (ly2stand – str legs)/ 18 Rope/Towel Jump PU/ 30 T-BOR; Bp SO; SU
Beg2 – 35/22kg; 12/8kg; 6 R-Pulls (ly2stand – bnt legs)/ 18 Rope/Towel Rows (1/0.5m)/ 30 T-BOR; BP SO; SU
Beg3 – 25/17kg; 8/5kg; 3 R-Pulls (ly2stand – bnt legs/ 18 Rope/Towel Rows (0.5/0m)/ 30 T-BOR; BP SO; SU

 

CFA LITE Options – USA Equivalents:
Home-Based – see Home-Based Sally to Log scores ; RX – PP 18 Reps on 55/35lb
RC sub – Towell PU or Towel BOR 30 Reps
RX – 135/95lb; 55/35lb
Int1 – 120/80lb; 50/35lb
Int2 – 115/75lb; 50/35lb; 2 RC
Int3 – 110/70lb; 45/25lb; 4 Half RC (no jump); 40 DU
Beg1 – 100/65lb; 35/20lb; 6 R-Pulls (ly2stand – str legs)/ 18 Rope/Towel Jump PU/ 30 T-BOR; BP SO; SU
Beg2 – 75/50lb; 20/25lb; 6 R-Pulls (ly2stand – bnt legs)/ 18 Rope/Towel Rows (1/0.5m)/ 30 T-BOR; BP SO; SU
Beg3 – 55/35lb; 15/10lb; 3 R-Pulls (ly2stand – bnt legs/ 18 Rope/Towel Rows (0.5/0m)/ 30 T-BOR; BP SO; SU

 

Substitutions

Shoulder –
RC – Scale as needed to B1-3
PP – Hang Power Clean or Deadlift
BBF Bps – Str arm Bps
Du – Fine

Back –
RC – Scale as needed to B1-3; No jumping/dropping
PP – Fine or Strict Press (lighter)
BBF Bps – Str arm Bps
Du – Fine or SU or Calf Pulses

Knee –
RC – Scale as needed to B1-3; No jumping/dropping
PP – Fine or Strict Press (lighter)
BBF Bps – Str arm Bps
Du – Fine or SU or Calf Pulses

 

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