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 – 020522 

 

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) Practice all movements in 2

 

Score = For Quality

 

then…

 

2) In Teams of 6 AMRAP the following for 30 min, with Ath 1 calling the rotation:
Ath 1 – 400m Run
Ath 2 – AMRAP 5m Sled Push (low bar), return 5m Sled Pull (rope – seated) (Sled 35kg, plus 50kg/Sled 35kg plus 25kg)
Ath 3 – AMRAP C2B Pull-ups
Ath 4 – AMRAP 5m Waiter, Suitcase Walk (30kg DB, 32kg KB/20kg DB, 24kg KB)
Ath 5 – AMRAP Wall Ball (10kg/6.3kg)
Ath 6 – REST

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 400m Run, then AMRAP on the other stations each for that period of time!

 

CFA LITE Options:
5m = 1 Rep (sled and Suitcase/Waiter walk)
Run 10m = 1 Rep
Thruster sub WB (25/15kg)
Int1 – same; WB/sub Thr (22.5/15kg)
Int2 – 22.5kg DB, 24kg KB / 15kg DB, 20kg KB; WB/sub Thr (22.5/15kg)
Int3 – sled same; 20kg DB, 24kg KB / 12kg KB, 16kg KB; WB (9.1/6.3kg, 9ft/8ft lower height)OR Th 20/12kg
Beg1 – Sled 35kg plus 25kg/Sled 35kg only; PU (P/G); 15kg DB, 20kg KB / 10kg DB, 16kg KB; WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg)
Beg2 – Sled same; RR (1/0.5m); 10kg DB, 16kg KB / 7.5kg DB, 12kg KB; WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg)
Beg3 – Sled same; RR (0.5/0m); 7.5kg DB, 12kg KB / 5kg DB, 10kg DB; WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg)

 

Substitutions:

Shoulder –
Run – Fine
SP, SP – Fine or drag sled w rope
C2B – 60% Strict Rev Grip or RR or BOR
Waiter-W/Suitcase-W – Front Rack involved side (i.e. no overhead)
WB/Thr – Front Squats

Back –
Run – cycle/airbike (div dist by 2.5)
SP, SP – Fine (reduced load), stand for sled pull
C2B – 60% Strict Rev Grip or RR
Waiter-W/Suitcase-W – Reduced load or cycle/airbike (div dist by 2.5)
WB/Thr – fine or WB Squats (no throw)

Knee –
Run – Fine or cycle/airbike (div dist by 2.5)
SP, SP – Fine (reduced load)
C2B – Fine (watch jump up/drop off)
Waiter-W/Suitcase-W – Fine
WB/Thr – fine or WB Squats (no throw – limit depth/load)

 

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