Featured Video – Miles to Madison 01.22: Fresh Starts for the Fittest (Video courtesy of CrossFit, Inc.)

NB – Parental Guidance (language)

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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 – 110422 

 

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) Complete the following for loading:
a) Front Squat 5-5-5 – E2ndMon2m for 6 min (75% 1RM)
b) Front Squat 10 – E2ndMon2m for 2 min (57.5% 1RM)
c) Front Squat 20 – E2ndMon2m for 2 min (42.5% 1RM)

 

Score = Sum of 3 Loads used

 

CFA LITE Options:
Reduce loading so as to maintain great form!

 

Substitutions:
Shoulder –
FS – Fine or safet bar squats

Back –
FS – Hip Thrusters – load as needed or back rehab

Knee –
FS – Fine – limit depth and load

 

then…

 

2) In teams of 3 – AMRAP for 16 min:
Athlete 1 – 50m Rowing (or 50 SDHP 20kg/12kg)
Athlete 2 – AMRAP Target Burpees (15.24cm)
Athlete 3 – AMRAP 5m Sled Push (high bar/low bar) (35kg + 30kg/ 35kg + 10kg)

 

Score = Total Reps

NB – 1 Sled push length 5m = 1 Rep

 

CFA LITE Options:
If alone – Time duration of Row/SDHP & AMRAP other 2 mvts for same time each

Home-Based SI – RX 20/12kg
Int1/2/3 – same
Beg1 – 16/10kg; 35kg+10kg/35kg
Beg2 – 12/8kg; same
Beg3 – 8/5kg; same; Bps

 

Substitutions:
Shoulder –
Row – Fine but SDHP sub w Russian KBS
T/Bps – Straight arm bps, only reach OH with non-involved side
Sled Push – Fine or sled harness over shlders (pull)

Back –
Row – Airbike
T/Bps – Straight arm or table/box bps
Sled Push – Fine or sled harness arround hips

Knee –
Row – Fine or Airbike
T/Bps – Fine (or w no jump)
Sled Push – Fine

 

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