Featured Image – CrossFit Algoa Kids class, Henry on seated sled pulls!!!!!

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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 – 110622 

 

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) Thruster – EMOM for 10 (Build to a heavy load for the day)

Score = Load

 

CFA LITE Options:
Keep loading to a level at which great form can be maintained

 

Subs –
See below

 

then…

 

2) Semi-Final CrossFit Games (AFRICA – FiCT)

Event 7 FiCT 2021 Individuals – The Frinals (https://fittestincapetown.com/fict2021-tests/)

 

For Time:

21 Thrusters (50kg/35kg)

21 T2B

15 Thrusters (50kg/35kg)

15 T2B

Straight into…

9 Bar M-up

9 Thrusters (75kg/50kg)

6 Bar M-up

6 Thrusters (75kg/50kg)

3 Bar M-up

3 Thrusters (75kg/50kg)

 

TC – 7 min (Extended Class TC 15 min)

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:

RX sub BOR for MU (25kg/15kg 21-15-9 BOR – no pushups)
T2B sub – Lying Ft to Hands
RX – 50/35kg ; 75/50kg
Home-Based sub Thr- 25kg/15kg – 27-21-15-12-9
Int1 – 45/30kg; 65/42kg; 22.5/15kg; 18-12 T2B; 7-5-2 B-MU
Int2 – 40/25kg; 60/40kg; 20/15kg; 18-12 T2B; 7-5-2 B-MU (R/B) or 9-6-3 Jump B-MU (Bar @ Chin) or BOR
Int3 – 35/20kg; 55/35kg; 16/12kg; 15-9 T2B; 7-5-2 B-MU (B/P) or 9-6-3 Jump B-MU (Bar @ Collar Bone) or BOR
Beg1 – 30/15kg; 50/30kg; 15/10kg; HLR (or Lying F2H); C2B PU (G/P) or BOR
Beg2 – 20/12kg; 40/22kg; 12/8kg; HKR (or Lying K2H); RR (1/0.5m) or BOR
Beg3 – 15/8kg; 30/15kg; 8/5kg; Sitting (K2C); RR (0.5/0m) or BOR

 

Substitutions:

Shoulder –
Thr – Front Squat
T2B – Lying leg raise (F2H or K2H) – 1 arm OH
MU/PU – Rev Grip strict PU (same reps today)

Back –
Thr – Lighter or Hip Thrusters (loaded/banded)
T2B – F/Bridge (2x reps)
MU/PU – Rev Grip strict PU (same reps today)

Knee –
Thr – Lighter or Hip Thrusters (loaded/banded)
T2B – Fine (watch jump-up/down)
MU/PU – Fine (watch jump-up/down)

 

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