Featured Image – “Kipping” Kev just about to jump onto the bar for some kipping pull-ups!!

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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 – 090222 

 

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) Build to a heavy clean (to weigh of WOD 2) – 7 min

Score = Load

 

then…

 

2) Last completed 29 March 2021…

AMRAP the following for 30 min:
800m Run
3 Cleans (squat) (120kg/84kg or 75% 1RM)
5 Wall Walks
20m HS Walk

Score = Total Reps

 

CFA LITE Options:
HB – Clean (squat) 15 reps on 25/15kg
Beg1/2 – PC, FS allowed
Rx – 120/84kg
Level1 – 114/80kg
Level2 – 108/76kg
Level3 – 105/74kg
Level4 – 102/71kg
Int1 – 99/69kg; 22.5/15kg; 18m HSW
Int2 – 96/67kg; 20/12kg; 15m HSW
Int3 – 84/59kg; 20/12kg; 12m HSW or 36 HS Opp-S Taps
Beg1 – 72/50kg; 15/10kg; Half WW/21.1 std scaled; 36 Rev WW Opp-S Taps
Beg2 – 60/42kg; 12/8kg; 1 Step Ft; 20m BW (Str)
Beg3 – 48/34kg; 8/5kg; WormW; 20m BW (Bnt)

 

CFA LITE Options – USA Equivalents:
HB – Clean (squat) 15 reps on 55/35lb
Beg1/2 – PC, FS allowed
Rx – 264/185lb
Level1 – 251/176lb
Level2 – 238/167lb
Level3 – 231/162lb
Level4 – 225/157lb
Int1 – 218/153lb; 50/35lb; 18m HSW
Int2 – 212/148lb; 45/25lb; 15m HSW
Int3 – 185/130lb; 45/25lb; 12m HSW or 36 HS Opp-S Taps
Beg1 – 159/111lb; 35/20lb; Half WW/21.1 std scaled; 36 Rev WW Opp-S Taps
Beg2 – 132/93lb; 25/15lb; 1 Step Ft; 20m BW (Str)
Beg3 – 106/74lb; 15/10lb; WormW; 20m BW (Bnt)

 

Substitutions:
Shoulder –
Run – Fine
SC – DL and FS (rack)
WW – PU hold (opp sh taps 9 for 1)
HSW – PU hold (opp sh taps 3 for 1m)

Back –
Run – A/Bike 2.5x dist/Sled drag (reduce dist)
SC – HB loads/reps or 15 Hip Thrusters
WW – Scale or PU hold (opp sh taps 9 for 1)
HSW – Scale or PU hold (opp sh taps 3 for 1m)

Knee –
Run – Fine or A/Bike 2.5x dist/ Row (same dist)
SC – Fine (partial depth) or Hip Thrusters
WW – Fine
HSW – Fine (watch kick-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