Featured Video – We will do the CrossFit – Lift, Move, Work Online Comp workout on Friday and Saturday! See above video courtesy of CrossFit, Inc. Click the link below for full details and to register!! Cost is $10.
https://crossfit.leaderboards.com/competitions/2021-crossfit-lift-move-work/
Our 2nd SUMMER 6 WEEK TRANSFORMATION KICK-START/CHALLENGE starts 1 November – If you are interested in our next Challenge … please click the link below! .
Go to: https://crossfitalgoa.com/transformation-challenge/
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 – 181021
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
Foam Roll/Trigger/Warm-up/Mobilise/Activate
Reminder – If any Home-Based Members do not have our Home-Based Video explanations, please contact Coach Dave to get them!
1)
a) NB T/Challenge Members who missed Test 1/2/3 must please complete today!
1b) Front Squat 5 (70% 1RM) – E2ndMon2ndM for 10 min (5 Rnds)
Score = Load
Home-Based Sub…repeat of last week!
Squat (weighted) 20 – E2ndMon2ndM for 5 Rnds
Score = Total Loading (Sum of Reps x Loading)
Squat – Load however you can (i.e. DB/KB/BB)
Complete 20 reps every 2 min, for max total loading!
CFA LITE Options:
Keep loading at a level at which great form can be maintained
Substitutions:
Shoulder –
Squat – Fine
Back –
Squat – Fine but lighter (watch depth) or Hip Thruster (2 for 1)
Knee –
Squat – Fine but lighter (watch depth) or Hip Thruster (2 for 1)
then…
2) Complete 3 Rnds FT of:
15 Muscle-ups
150 Double-unders
NB – Everytime you break/fail a rep/trip up, complete 4 Burpee BJO (61cm/51cm)
TC = 18 min
Score = Time/TC plus 1 sec/rep missed
CFA LITE Options:
RX – M-up Sub 25 BOR plus respective Push-ups! BB or Single-arm BOR (DB/KB/B-Pack) 25 reps on 25/15kg
Int1 – WB/sub Thr (22.5/15kg), 130 DU, 10 MU or BOR
Int2 – WB/sub Thr (22.5/15kg), 110 DU, 10 B-MU (R/B) or 20 Jump B-MU (Bar @ Chin), BOR
Int3 – WB (9.1/6.3kg, 9ft/8ft lower height)OR Th 20/12kg, 90 DU, 10 B-MU (B/P) or 20 Jump B-MU (Bar @ Collar Bone), BOR
Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), 150 SU, 20 PU (P/G), 20 Push-ups (Ts/s dwn, Kns up), BOR; Bp BSO (61/51cm) or Bp BJ (1/0.8m)
Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), 130 SU, 20 RR (1,5m/1m), 15/20 Push-ups (Ts/Kns), BOR; BP BSO (51cm) or Bp BJ (0.8/0.5m)
Beg3/TC – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), 110 SU, 20 RR (1m/0,5m), 20/15 Push-ups (Kns), BOR; Burpees
USA Equivalents:
RX – M-up Sub 60 BOR plus respective Push-ups! BB or Single-arm BOR (DB/KB/B-Pack) 60 reps on 55/35lb and 150 Thruster sub WB (same load)
Int1 – WB/sub Thr (50/35lb), 130 DU, 10 MU or BOR
Int2 – WB/sub Thr (50/35lb), 110 DU, 10 B-MU (R/B) or 20 Jump B-MU (Bar @ Chin), BOR
Int3 – WB (20/14lb, 9ft/8ft lower height)OR Th 45/25lb, 90 DU, 10 B-MU (B/P) or 20 Jump B-MU (Bar @ Collar Bone), BOR
Beg1 – WB (14/10lb, 10ft/9ft) OR Th (35/25lb), 150 SU, 20 PU (P/G), 20 Push-ups (Ts/s dwn, Kns up), BOR; Bp BSO (61/51cm) or Bp BJ (1/0.8m)
Beg2 – WB (14/10lb, 9ft-274.3cm/8ft-243cm) OR Th (25/17lb), 130 SU, 20 RR (1,5m/1m), 15/20 Push-ups (Ts/Kns), BOR; BP BSO (51cm) or Bp BJ (0.8/0.5m)
Beg3 – WB (14/10lb, 8ft-243cm/7.67ft-2.34cm) OR Th (17/11lb), 110 SU, 20 RR (1m/0,5m), 20/15 Push-ups (Kns), BOR; Burpees
Substitutions:
Shoulder –
DU/SU – Fine
MU – Rev Grip Strict PU/RR and Plus Pushups (3 for 1)
Bp BJO – Str arm Bps
Back –
DU/SU – Fine or Calf Pulses
MU – find or RR/Strict PU and Push-ups
Bp BJO – Str arm Bps
Knee –
DU/SU – Fine or Calf Pulses
MU – find or PU and Push-ups
Bp BJO – Str arm Bps
CFA CARDIO CLASS (FUN FITNESS)
A new class at CrossFit Algoa!! See the Daily Whiteboard!
A 40 min class focusing on improving cardiovascular conditioning, stamina, endurance and calorie expenditure! This class makes use of simple body weight movements, light functional lifting and monostructural metabolic exercise (running, skipping, biking, rowing) in a fun and safe environment to achieve this!
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
