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 – 290422 

 

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)
a) Practice Rope Climbing

 

Score = Quality

 

then…

 

b) With a partner 1 for 1, AMRAP Rope Climbs for 10 min:
NB – During the rest the partner does 1 Man-Maker (22.5kgx2/15kgx2)

 

Score = Total Reps each (RC plus MM)
If alone – do 1 Rope Climb and then 1 Manmaker

 

CFA LITE Options:
HB sub – Towell Pull-ups (6 per ascent)
Int1 – same
Int2/3 – 20kgx2/15kgx2; Half Climbs (2 = 1) or 9 Leg ass. R-Pull-ups
Beg1 – 15kgx2/10kgx2; R-Pulls (str)
Beg2 – 10kgx2/7.5kgx2; R-Pulls (bnt hips)
Beg3 – 7.5kgx2/5kgx2; R-Pulls (bnt hips/kns) or 12 Rope Rows (0m)

 

Substitutions:

Shoulder –
RC – Fine or Lite Options
MM – Str arm bp and clean only

Back –
RC – Fine or Lite Options OR Rope Rows (watch jump-up/drop-off)
MM – DB row only or hip thrusters

Knee –
RC – Fine or Lite Options (watch jump-up/drop-off)
MM – Fine (watch depth on squat clean and load)

 

then…

2) In Teams of 3 AMRAP the following for 14 min, with Ath 1 calling the rotation:
Ath 1 – 6 Reps – 5m Sled Push (low bar), return 5m Sled Pull (rope – seated) (Sled 35kg, plus 50kg/Sled 35kg plus 25kg)
Ath 2 – AMRAP Man Makers
Ath 3 – AMRAP Wall Walks

Note – Sled Push – low bar 1 way, seated rope pull when you return!(5m + 5m = 10 m = 2 rep)
If alone – Time how long it takes you to complete the 6 Reps of Sled push/pull, then AMRAP on station 2 andf 3 each for that period of time!

 

CFA LITE Options:
HB sub – Towell Pull-ups (6 per ascent)
Int1 – same
Int2/3 – 20kgx2/15kgx2; sled same
Beg1 – 15kgx2/10kgx2; Sled 35kg plus 25kg/Sled 35kg only; Half WW
Beg2 – 10kgx2/7.5kgx2; Sled same; 1-step WW
Beg3 – 7.5kgx2/5kgx2; Sled same; Worm Walk

 

Substitutions:

Shoulder –
SP, SP – Fine or drag sled w rope
MM – Str arm bp and clean only
WW – Push-ups w opp sh taps (9 for 1)

Back –
SP, SP – Fine (reduced load)
MM – DB row only or hip thrusters
WW – Push-ups w opp sh taps (9 for 1)

Knee –
SP, SP – Fine (reduced load)
MM – Fine (watch depth on squat clean and load)
WW – Fine (watch drop off)

 

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