Featured Image – The CrossFit Games Quarter Finals started today … see the stats above courtesy of CrossFit, Inc. 

A big congratulations to Dave Levey @daveleveysa, Eva Thornton @evainsa, Deane Ketzner  @coach_deanecf and Eduan James @eduanjames who qualified for the Individual Quarter finals! Coach Dave has decided to decline his invitation due to an injury concern, and Coach Eva has opted to focus on the Age Group Qualifyer in a few weeks time! All the best to Eduan and Deane for their weekend of competition!!!!!

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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 – 250322 

 

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) Snatch DL, Low Hang Snatch (below kns), Snatch Balance – E90sOn90s for 12 min (8 sets) (Count sets >65% 1RM Snatch)

Score = Load
NB – No drop btwn reps

**Home-based –
Snatch DL, Low Hang Snatch (below kns), Snatch Balance 3-5 complex repeats – E3rdMon3rdM for 12 min (4 sets)

Score = Total Loading (Sum of your body weight plus implement load x reps)

 

Substitutions:

Shoulder –
Snatch/SB – Clean and Jerk Support Hold 10 counts

Back –
Snatch/SB – Light or Hip Thrusters and back rehab

Knee –
Snatch/SB – Fine but limit depth/load as needed, especially on cleans

 

CFA LITE Options:
Beginners – Keep loading so that great form is maintained

 

then…

 

2) Complete 2 Rnds of:
AMRAP the following with a BB (52kg/35kg):
Min 1 – Snatch (squat)
Rest 30 sec
Min 2 – Power Snatch
Rest 30 sec
Min 3 – Snatch Balance
Rest 30 sec
Min 4 – OHS
Rest 30 sec

Score = Total reps

 

CFA/AFL LITE Options:
HB sub – 25/15kg divide single arm reps by 1.5
Int1 – 45/30kg; 22.5/15kg
Int2 – 40/25kg; 20/12kg
Int3 – 35/23kg; 20/12kg
Beg1 – 30/20kg; 15/10kg
Beg2 – 25/15kg; 10/7.5kg
Beg3 – 20/12kg; 7.5/5kg

 

Shoulder –
Snatch (squat) – Squat Clean
PS – Jerk Support Hold 10 counts
SB – Hang Power Clean
OHS – Front Squat

Back –
Light or Hip Thrusters and back rehab, and gymnastic subs upper body

Knee –
Snatch (squat) – Fine but limit load and depth (riser if need)
PS – Fine (from riser if need)
SB – Limit load and depth
OHS – Limit load and depth

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