Featured Image – Teneille and JP on Handstand Walking, while Ryno (far left) recovers after the scaled version … Half Wall Walks!!! All movements are scalabale and are adjusted (scaled) to your appropriate level of fitness and skill!!! 

Our NEW YOU Transformation Kick-start/Challenge starts on 4 May! Non-Members Get a massive R400 discount if you sign-up before the end of April!! Click HERE for all our info and to complete the contact form for all the pricing etc.!!

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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 – 270422 

 

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 – It’s a public holiday today.. so classes are as follows:

*8:30 CrossFit Class

*10:00 Brazilian Jiu-Jitsu

*9:45-11:30 Open Box

 

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) Repeat of last week – Handstand (Freestanding, Fixed Hand Position)- Max Hold Time

 

Score = Max Hold Time
Score loaded as AMRAP – AMRAP 1 sec = 1 rep

NB – Fixed hand position

 

CFA LITE Options:
Int1/2/3 – Same as Rx
Beg1 – Freestanding Handstand Hold (against wall)
Beg2 – Piked Hold (feet on 61cm/51cm box)
Beg 3 – Piked Hold (feet on floor)

 

Sub’s –
Shoulder – Push-up Top Hold

Back – Fine (watch kick-up/down) or Push-up Top Hold

Knee – Fine (watch kick-up/down)

 

then…

2) A “Fight Gone Bad Style” workout:

AMRAP for 4 Rnds (23 min):
Min 1 – DB Snatch (22.5kg/15kg)
Min 2 – Box Step-Over (Farmers hold) (22.5kgx2/15kgx2 at 61cm/15kgx2 at 51cm)
Min 3 – HSPU
Min 4 – DU
Min 5 – Burpee, GTOH (22.5kg/15kg)
Min 6 – Rest

 

Score = Total Reps

 

CFA LITE Options:
Home-based – SI – DB/KB/BP – 22.5kg/15kg (divide reps on B-SO by 1.5)
Int1 – same
Int2 – 1/2 Abm; 22.5kgx2/15kgx2; 20/15kg Lngs; DU
Int3 – 2/3 Abm; 20kgx2/12kgx2 ; 15/12kg Lngs; DU
Beg1 – PPU (61cm/51cm); 15kgx2/10kgx2 (61/51cm); 15/10kg; SU
Beg2 – PPU (51cm/Flr); 10kgx2/5kgx2 (51cm); 12/8kg Lngs); SU
Beg3 – PPU (Flr/kns); 7.5kgx2/2.5kgx2 (41cm); 8/5kg Lngs; SU

 

Substitutions:
Shoulder –
DB-Sn – DB Clean
BSO – Fine or SI (single-implement)
HSPU – Plus Push-ups (3 for 1)
DU – Fine
Bp, GTOH – Bp, ground to shoulder

Back –
DB-Sn – from high hang or Hip thrusters
BSO – Reduce height and load
HSPU – Plus Push-ups (3 for 1)
DU – SU or Calf Pulses
Bp, GTOH – Table/box Bp, then strict press after bps

Knee –
DB-Sn – Fine or from low hang
BSO – Reduce height and load
HSPU – Fine (watch kick-up/down)
DU – SU or Calf Pulses
Bp, GTOH – 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