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 – 300422 

 

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) The Hero WOD

“The Seven” – A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

 

“The Seven”
7 Rounds:
7 Handstand Push-ups
7 Thrusters (135/95# i.e. 61kg/43kg)
7 T2B
7 Deadlifts (245/175# i.e. 111kg/79kg)
7 Burpees
7 Kettlebell swings (2/1.5 Pood i.e. 32kg/24kg)
7 Pull-ups

 

TC = 30 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
Bps – BB Facing
T2B – feet to hands (lying)
Rx – 111/79kg; 61/43kg; 32/24kg
Level1 – 105/74kg; 58/41kg; 32/24kg
Level2 – 100/70kg; 55/38kg; 32/24kg
Level3 – 97/68kg; 53/37kg; 32/24kg
Level4 – 94/66kg; 52/36kg; 28/20kg
Int1 – 89/62kg; 49/34kg; 24/16kg
Int2 – 1/2 abm; 83/58kg; 46/32kg; 24/16kg
Int3 – 2/3 abm; 80/56kg; 44/31kg; 24/16kg
Beg1 – PPU (61/51cm); HLR (or Lying F2H); 75/52kg; 41/29kg; Bp StepO; 20/12kg; PU (P/G)
Beg2 – PPU (51cm/Flr); HKR (or Lying K2H); 61/40kg; 34/22kg; Bp StepO; 16/10kg; RR (1/0.5m)
Beg3 – PPU (Flr/Kns 2x15kg Bmprs); Sitting K2C; 44/27kg; 24/15kg; Bp StepO; 12/8kg; RR (0.5/0m)

 

Substitutions:

Shoulder –
HSPU – Push-ups or plus pushups (3 for 1)
Thr – Front squat
T2B – Lying leg raise (F2H or K2H) – 1 arm OH
DL – Fine
BBF Bps – Str arm bps
KBS – Russian KBS
PU – Strict Rev grip (60%) or RR or BOR

Back –
HSPU – Push-ups or plus pushups (3 for 1)
Thr – Hip Thr
T2B – Front Bridge (21 sec)
DL – Hip Thrsuters
BBF Bps – Box Bps
KBS – Airsquats
PU – Strict Rev grip (60%) or RR

Knees –
HSPU – Fine (watch kick-up/down)
Thr – Fibne (limit depth/load)
T2B – Fine (watch jump-up/drop-off)
DL – Fine
BBF Bps – Fine
KBS – Fine
PU – Fine (watch jump-up/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