Featured Image – Well done to Yolandi and Wilma who participated in the Teams Isuzu Corporate Triathlon Challenge over the weekend!!!!!

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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 – 050422 

 

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  

 

Reminder – If any Home-Based Members do not have our Home-Based Video explanations, please contact Coach Dave to get them!

 

Foam Roll/Trigger/Warm-up/Mobilise/Activate

 

1) AMRAP the following with Bumpers for 15 min:

600m Burden Run (15kg/10kg)
400m Burden Run (20kg/15kg)
200m Burden Run (25kg/20kg)

Score = Total Reps (10m = 1 Rep)

 

Equipment Options:
Any load (DB/BB/Back Pack/Water Container)
Round KB to closest Values or use BackP

 

CFA LITE Options:
Int1/2/3 – same
Beg1/2/3 – 10/5kg – 15/7.5kg – 20/10kg

 

Substitutions:
Shoulder –
B-Run – Fine

Back –
B-Run – Airbike (divide dis by 2.5)

Knee –
B-Run – Fine or Airbike (divide dist by 2.5) or Row (same dist)

 

then…

 

2) Complete 5 RFT of:
30 DU
5 Wall Walks

into…

75 GHD sit-ups

 

TC – 14 minutes

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options: 
GHD SU Sub – Weighted Situp (25/15kg)
Int1 – 27 DU, 60 GHD SU or W-SU
Int2 – 23 DU, 4 WW, 50 GHD SU or W-SU
Int3 – 20 DU, 3 WW, 40 GHD-SU or W-SU
Beg1 – 30 SU, 3 Half WW, W-SU (15/10kg)
Beg2 – 25 SU, 3 1-step WW, W-SU (10/7.5kg)
Beg3 – 20 SU, 3 Worm-W, W-SU (7.5/5kg)

 

Substitutions:
Shoulder –
DU/SU – Fine
WW – Fine or Push-up hold (opp sh taps) 9 for 1
GHD SU/W-SU – inv arm on belly

Back –
DU/SU – Fine or calf pulses
WW – Fine or Push-up hold (opp sh taps) 9 for 1
GHD SU/W-SU – F/Bridge (2 sec per rep)

Knee –
DU/SU – Fine or calf pulses
WW – Fine
GHD SU/W-SU – Fine or LITE

 

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