Featured Image – Some of our Ladies participating in the Open … from left Audrey, Wilma, Maryka, Marisa, Yolandi and Carla after completing Open WOD 22.2.

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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 – 080322 

 

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) Squat Clean plus 2 Front Squats 3-3-3-3-3 (80% of 1RM Squa Clean)

Score = Load

 

CFA LITE Options:
Beg2/3 – Power Clean plus 3 Front Squats. Reduce loading so as to maintain great form!

 

Substitutions:
Shoulder –
Cl, FS – Fine or FS rack

Back –
Cl, FS – rather weighted and banded hip thrusters

Knee –
Cl, FS – limit load/depth as needed

 

then…

 

2) Complete for Time:

2 Rnds of:
21 Clean (any) and Jerk (45kg/30kg)
21 C2B Pull-up

then Rest 2 min…

2 Rnds of:
15 Thrusters (45kg/30kg)
12 Muscle-ups (rings)

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
RX – 45/30kg ; BOR sub for Pull-ups 15 reps
Int1 – 45/30kg; 18 C2B PU; 8 MU
Int2 – 43/29kg; 21 PU; 8 B-MU (R/B)
Int3 – 40/28kg; 18 PU; 8 B-MU (B/P)
Beg1 – 35/25kg; PU (G/P); C2B PU (G/P) and Push-ups (ts/kns up, ts dwn)
Beg2 – 25/17kg; RR (1/0.5m); RR (1.5/1m) and 8 PU (s)/12 PU (kns)
Beg3 – 20/12kg; RR (0.5/0m); RR (1/0.5m) and 12/8 PU (kns)

 

Substitutions:
Shoulder –
CJ – clean onl
Thr – Front Squat
C2B/PU – Rev Grip/RR/BOR
MU – Rev Grip/RR/BOR and plus push-ups (3 for 1)

Back –
CJ – hang all clean (ligher) and sric press or Hip Thrusters (2 for 1) and push-ups
Thr – Lighter or Hip Thrusters (2 for 1)
C2B/PU – Fine (watch jump up and drop off – strict 60%)
MU – Fine (watch jump up and drop off – strict 60%)

Knee –
CJ – hang all clean (ligher) and sric press or Hip Thrusters (2 for 1) and push-ups
Thr – Fine – limi deph/load or airbike 15/12 cal
PU – Fine (watch jump up and drop off – strict 60%)
C2B/PU – Fine (watch jump up and drop off)
MU – Fine (watch jump up and drop off)

 

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