Featured Image – Our Home… CrossFit Algoa – We make people better!!!!!

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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 – 170622 

 

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  

 

REMINDER – It’s Youth Day today, so we only have one class today at 8:30 with Open box thereafter until 10:00.

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

 

T/C Testing – T/Challengers Please Re-Tests 1, 2, 3 (whichever you missed)

 

1) Complete 5 Rnds FT of:
9 Burpee Box Vault Over (122cm/102cm)
20 DB Alt. Snatch (22.5/15kg)

 

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Int1/2
Int3 – 20kg/15kg
Beg1 – 15/10kg; B/BVO 76cm/61cm;
Beg2 – 10/7.5kg; B/BVO 61cm/51cm
Beg3 – 7.5/5kg; B/BVO 61cm/51cm

 

Subs –

Shoulder –
Bp VO – Str arm Bps
Sn – DB Clean (inv side)

Back –
Bp VO – Box Bps
Sn – From Hang (lighter) or Weighted Hip Thrusters

Knee –
Bp VO – Fine
Sn – Fine or from low hang

 

then…

 

2) AMRAP the following for 15 min:
Ath 1 – 100 DU
Ath 2 – AMRAP 5m Seated Sled Push (high Bar, return low bar) (Sled plus 60kg/30kg)
Ath 3 – AMRAP Strict HSPU
Ath 4 – AMRAP Target Burpees (15.4cm)

 

Score = Total Reps

 

Notes:

Ath 1 calls the rotation
Bps standard – 2 feet Jump back and jump up

 

CFA LITE CFA Options:
Int1 – 90 DU
Int2 – 80 DU, HSPU (1/2 AbM)
Int3 – 70 DU, HSPU (2/3 AbM)
Beg1 – 100 SU, Sled plus 30/10kg, Piked PU (61/51cm)
Beg2 – 90 SU, Sled (same), Piked PU (Ft/Flr)
Beg3 – 80 SU, Sled (same), Piked PU (Flr/Kns 2x15kg Bmprs)

 

Subs –

Shoulder –
DU/SU – Fine
Sled Push/Pull – use harness if need
S-HSPU – Plus Push-ups
T-Bps – Str arm Bps

Back –
DU/SU – Calf Pulsdes or Airbike 20/14cal
Sled Push/Pull – use harness if need
S-HSPU – Watch kick-up/down otherwise push-ups
T-Bps – Str arm Bps

Knee –
DU/SU – Fine or Calf Pulsdes or Airbike 20/14cal
Sled Push/Pull – Fine
S-HSPU – Watch kick-up/down
T-Bps – Str arm Bps if need

 

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