Featured Image – Kim on some “Deads” in a tough couplet of deadlifts and Wall Walks!!!!

_________________________________________________________________________________________

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 – 130422 

 

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) OHS 10-5-5-5-2-2-2 (Max Day)

 

Score = Sum of Load for Max on 10-5-2

 

Home-based – DB OHS 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 so that great form is maintained!

 

Subs – see below

 

then…

 

2) Complete 3 Rnds of:
21 OHS (60kg/40kg)
18 T2B
15 Burpee Box Jump Over (61cm/51cm)

 

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
Home-Based SI – RX 25kg/16kg (27 OHS)
T2B – feet to hands (lying)
Bp-BJO HB sub – Bp Broad Jump (1.24/1m)
Use closest DB/KB
Int1 – 55/35kg; 22.5/15kg
Int2 – 50/32kg; 22.5/15kg; 16 T2B
Int3 – 45/29kg; 20/12kg; 14 T2B
Beg1 – 40/25kg; 15/10kg; HLR (or Lying F2H); Bp-BSO (61/51cm)/Bp-BJ (1/0.8m)
Beg2 – 30/18kg 12/8kg; HKR (or Lying K2H); Bp-BSO (51cm)/Bp-BJ (0.8/0.5m)
Beg3 – 20/12kg; 8/5kg; Sitting (K2C); Bp-BSO (41cm)/Bp-Broad Step (0.6m/0.4m)

 

Substitutions:

Shoulder –
Bp-BJO/BJ – Str arm Bps, BJO Fine
T2B – Lying leg raise (F2H or K2H) – 1 arm OH
OHS – Front Squat

Back –
Bp-BJO/BJ – Box/Table Bps plus Step-ups (reduce height)
T2B – Front Bridge 54 sec
OHS – Goblet Squat or Airsquat

Knee –
Bp-BJO/BJ – Bp fine and Step-overs/ups or Airsquats
T2B – fine (watch jump-up/drop-off)
OHS – Fine or Banded light OHS (limit load/depth as needed)

 

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