Featured Image – Shaun and Ashlynne on Opposite Shoulder Taps from a Half Wall Walk position. This was our B1 option for scaling (making it appropriately easier) Handstand Walking on yesterdays WOD! Further scalings included Bear Crawling yesterday for B2 and B3! Did you know that we have at least 6 levels of scaling on our CrossFit Algoa LITE programming, allowing us to scale to ALL levels of fitness!!

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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 – 100222 

 

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) Push Press 2 – EMOM 10 min (Build to a Max Day)

Score = Load

 

Subs –
See below

 

then…

 

2) CrossFit HQ WOD 220131 (200324) – https://youtu.be/jgtKxmug1oQ

Five 2-minute rounds of:

20 dumbbell box step-ups
Max reps of dumbbell push presses
Rest 2 minutes between rounds

♀ 35-lb DBs (15kg x2) and 16-in (41cm)box
♂ 50-lb DBs and 20-in (51cm) box

Score = Total Reps

Scaling:
Choose weights for the step-ups that allow you to complete the reps in 1 minute or less. Beginner-level athletes can reduce the number of rounds.

 

CFA LITE Options:
Home Based – RX uses 2 DB or KB or Mix of 22.5/15kg or 24/16kg; RX box 51/41cm
Int1/2 – same
Int3 – 20/12kg x2
Beg1 – 15/10kg x2
Beg2 – 10/7.5kg x2; BSup 41/26cm
Beg3 (CFHQ Beg) – 7.5/5kg x2; BSup 26/20cm

 

USA Equivalents – CFA LITE Options:
Home Based – RX uses 2 DB or KB or Mix of 50/35lb or 55/35lb; RX box 20/16inch
Int1/2 – – same
Int3 – 45/25lb x2
Int3 – 35/20lb x2
Beg1 – 35/20lb x2
Beg2 – 20/15lb; BSup 16/10inch
Beg3 (CFHQ Beg) – 15/10lb; BSup 10/8inch

 

Substitutions:

Shoulder –
Push Press – Hang Power Cleans
BSup – Fine

Back –
Push Press – Push-ups or Strict Press
BSup – Fine (lighter/lower)

Knee –
Push Press – Fine or Strict Press
BSup – Fine (lighter/lower)

 

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