Back by popular demand … 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  

 

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) Split Jerk 2 (1 each side) – E90sOn90s for 12 min (8 Rnds)

 

Score = Load

 

CFA LITE Options: 
For today beginners reduce load and work on great form!

 

Sub’s –
Shoulder:
SJ – Hang power clean

Back:
SJ – Hip Thrusters and back rehab

Knee:
SJ – Fine or Push Press

 

then…

 

2) In Teams of 2, AMRAP the following in relay style, for 20 min:
21 m Farmers Walk (32kgx2/20kgx2)
9 GHD SU
6 Burpee BJO (76cm/61cm)

 

Score = Total Reps (each)
NB – sprint each round!
F-Walk is 3x 7m shuttles
If alone – Time how long it takes you to complete 1 Rnd then rest for the same period (W:R 1:1)

 

CFA LITE Options:
Use KB or closest DB
W-Situp uses 1x DB or KB on load for FW
Int1 – 6 GHD SU or 10 W-SU
Int2 – 30/20kg, 5 GHD SU or 10 W-SU
Int3 – 24/16kg, 4 GHD SU or 10 W-SU; B-BJO (61/51cm)
Beg1 – 20/12kg; 9 SU; Bp Step-O (61/51cm)
Beg2 – 16/10kg; 9 SU; Bp Step-O (51cm)
Beg3 – 12/7.5kg; 9 SU/Crunchies; Bp Step-O (41cm)

 

Substitutions:

Shoulder –
FW – Fine or 1 side suit-case walk
GHD/SU – Fine (Inv arm on belly)
B-BJO – Fine (str arm burpee if need)

Back –
FW – 8/5 cal Airbike
GHD/SU – Front Bridge 3x Reps in seconds
B-BJO – Hands on Box Bp SO (reduce height)

Knee –
FW – Fine or 8/5 cal Airbike
GHD/SU – Fine OR Front Bridge 2x Reps in seconds
B-BJO – Fine (reduce height)

 

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