Featured Image – Jemima flying on her Double-Unders!!!!!

_________________________________________________________________________________________

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 

 

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nanoX1 #TheOfficialShoeofFitnessZA #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @cfa_sport_massage_and_recovery @candywrap_ @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @CabalCoffeeRoastery #CabalCoffeeRoastery @itensityonline #itensityonline @bronscor #bronscor @futuretech @CandyWrap_  #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth  

 

ONLINE WHITEBOARD/COACHING – 090422 

 

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) Snatch (squat) 20 (85kg/60kg) – FT

 

Score = Time

 

CFA LITE Options:
Rx – 85/60kg
Level1 – 81/57kg
Level2 – 72/51kg
Level3 – 70/49kg
Level4 – 68/48kg
Int1 – 66/46kg
Int2 – 62/43kg
Int3 – 56/39kg
Beg1 – 46/32kg
Beg2 – 31/19kg
Beg3 – 21/12kg

 

then…

 

2) Modified Version of Open Workout 17.2…

Complete as many rounds and reps as possible in 15 minutes of:

2 rounds of:
50-ft. (10 reps) weighted walking lunge (1 OH, 1 on Shlder)
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. (10 reps) weighted walking lunge (1 OH, 1 on Shlder)
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Rx Loading 30kgx2/22.5kgx2 – dumbbells
Scaled Loading 15kgx2/10kgx2 – dumbells (Hanging Knee Raise & Pull-ups)
50f = 15.24m (2x 7.62m)

 

Score = Total Reps

 

CFA/AFL LITE Options:
7.62m = 5 reps (1.524m = 1 rep)
T2B – feet to hands (lying)
HB SI – use closest single load (lunge 22.86m – 3x 7.62m)
Use closest DB/KB
Int1 – 25×2/16x2kg; 12 B-MU
Int2 – 22.5×2/15x2kg; 14 T2B; 12 B-MU (B/P)
Int3 – 22.5×2/15x2kg; 12 T2B; 12 B-MU (P/G)
Beg1 – 20×2/12x2kg; HLR (or Lying F2H); PU (P/G)
Beg2 – 15×2/10x2kg; HKR (or Lying K2H); RR (1.5/1m)
Beg3 – 10×2/7.5x2kg; Sitting (K2C); RR (1/0.5m)

 

Substitutions:

Shoulder –
Lunge (oh/sh) – Boh on Sh or 1 hang and 1 shlder
T2B – Lying leg raise (F2H or K2H) – 1 arm OH
PC (DB) – Fine or DL
MU – S-Rev Grip PU /RR/BOR

Back –
Lunge (oh/sh) – Static Lunge (bw) or airsquats or hip thrusters
T2B – F/Bridge 1 = 3 sec
PC (DB) – Hip thrusters
MU – S-Rev Grip PU /RR

Knee –
HR – Fine
C2B/PU – Fine (Watch Kick-up/down)
Lunge (oh/sh) – Lunge or Static Lunge (Limit ROM/load as needed)
PC (DB) – Fine
T2B – 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