Featured Image – No rope at home for rope climbs!! Members check out our coaching video for all the scaling options and some specific subs! Wendy here on some Jumping Rope Pull-ups, one of our scaled options for Legless Rope Climbs today!!

If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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Foam Roll/Trigger/Warm-up/Mobilise/Activate

 

ONLINE WHITEBOARD/COACHING – 230520

 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/What’s App/Email!

 

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

 

RX, LITE and HOME WOD

 

1) Practice Legless Rope Climbing

 

Score = For Quality

Sub – Towel Pull-ups and Towel BOR’s

 

CFA LITE Options:

Int1/2/3 – same

Beg1 – R-Pulls (ly2stand – str legs)/ Rope/Towel Jumping PU/ T-BOR

Beg2 – R-Pulls (ly2stand – str legs)/ Rope/Towel Rows (1/0.5m)/ T-BOR

Beg3 – R-Pulls (Sit2Stand)/ Rope/Towel Rows (0.5/0m)/ T-BOR

 

then…

 

2) CrossFit.com Workout of the Day – 200515 (190415)

 

3 rounds for time:

12 left-hand Turkish get-ups

12 right-hand Turkish get-ups

3 legless rope climbs, 15-ft. (4.57m) rope

♀ 35-lb. (15kg) dumbbell

♂ 50-lb. (22.5kg) dumbbell

 

TC = 20 min

 

Score = Time/TC Plus 1 Sec/Rep missed

 

Notes:

Equipment – If you do not have a long Rope, use a short rope OR Towel for Rope PU/Rows, or use a towel for BOR (T-BOR) (see coaching video)

RX Sub – 18 Rope/Towell Pull-ups per Rnd (kipping allowed)

 

CFA LITE:

Rnd to closest values for DB vs KB

Int1 – 20/15kg; 2 RC or 12 R-PU

Int2 – 20/15kg; 4 Half RC or 12 R-PU

Int3 – 16/12kg; 3 Half RC or 8 R-PU

Beg1 – 15/10kg; 9 R-Pulls (ly2stand – str legs)/ 18 Rope/Towel Jumping PU/ T-BOR

Beg2 – 12/8kg; 9 R-Pulls (ly2stand – str legs)/ 18 Rope/Towel Rows (1/0.5m)/ T-BOR

Beg3 – 8/5kg; 9 R-Pulls (Sit2Stand)/ 18 Rope/Towel Rows (0.5/0m)/ T-BOR

 

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our competitors program!

 

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@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 6th 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