Featured Video – Everyone loves “Burden” Running:) … Yogan and Carla all smiles as Annelise makes her way up the road!!! 

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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 – 070422 

 

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) DB OHS 2 each side – EMOM 10 min (Climb to Max Day)

Score = Load

Home-based – 5-10 Reps Non-dom Min 1 then other side min 2 (10 min)

Score = Sum of Body Weight x Reps x Load

 

CFA LITE Options:
Keep Loading and a Squat Depth at which great form is maintained!

Substitutions:

Shoulder –
DB OHS – Inv side – Front Rack

Back –
DB OHS – Goblet Squat or Airsquat

Knee –
DB OHS – Fine or Goblet Squat or Airsquat

 

then…

 

2) Repeat from 10 Aug 2021…

CrossFit Games 2021 Individuals – Event 11
https://games.crossfit.com/workouts/games/2021 and https://youtu.be/-cUZPBgZFKU

11-min. AMRAP:

1 pegboard ascent (2.4m)
7 single-arm dumbbell overhead squats, 50 | 70 lb. (32kg/22.5kg)
15 heavy double-unders

Score = Total Reps

 

Equip Options:
Do longitudinal Pull-ups if you do not have a Peg Board
NB – PB 2.4m climb from peg start position
NB – if no heavy rope – Double the DU or SU Reps

 

CFA/AFL LITE Options:
T2 (Level 2) – 30/20kg
T1 (Level 4) – 2x Half climbs; 25/15kg; 12 H-DU/24 DU
Int1 – 22.5/15kg; 6 PB PU (ft on wall) (6 for 1) or 6 long. PU; 12 H-DU/24 DU
Int2 – 20/12kg; 5 PB PU (ft on wall) (5 for 1) or 5 long. PU; 10 H-DU/20 DU
Int3 – 20/12kg; 4 PB PU (ft on wall) (4 for 1) or 6 long. PU (R/P); 8 H-DU/16 DU
Beg1 – 15/10kg; 6 Long. PU (P/G); 30 SU
Beg2 – 10/7.5kg; 6x 1 Arm RR (1/0.5m); 25 SU
Beg3 – 7.5/5kg; 6x 1 Arm RR (0.5m/0m); 20 SU

 

Substitutions:
Shoulder –
OHS – Front Rack Squat
PegB/L-PU – Fine or Rev Grip S-PU or RR or BOR
SU/DU – Fine or Jump Clap

Back –
OHS – Fine OR Hip Thrusters
PegB/L-PB – Fine or Rev Grip S-PU or RR or BOR
SU/DU – Fine or Calf Pulses

Knee –
OHS – Fine OR Hip Thrusters
PegB/L-PU – Fine (watch jump-up/drop-off)
SU/DU – Fine 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