Featured Image – Wilma on Wall Walks while completing her testing on Open Workout 22.1… there is still time to REGISTER … you have until Monday (tonight) evening to Register and Test, so please SIGN-UP ASAP at games.crossfit.com  

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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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Featured Video – a video from the CrossFit Games on the Open (what to expect, divisions and what to remember).

 

ONLINE WHITEBOARD/COACHING – 010322 

 

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) AMRAP the following for 10 min:
Min 1 – TNG Power Cleans (0-29 sec), TNG Deadlifts (30-59 sec) (60kg/40kg)
Min 2 – Handstand Walking (m)

Score = Total Reps

 

CFA LITE Options:
RX sub – DB/KB/BP – 25kg/15kg (divide reps by 1.5)
Int1 – 55/36kg; 22.5/15kg
Int2 – 53/34kg; 22.5/15kg
Int3 – 50/32kg; 20/12kg; HSW or Weight Shift (3 = 1 rep)
Beg1 – 45/30kg; 15/10kg; PPU (61cn/41cm) opp shlder taps (3 = 1 rep)
Beg2 – 35/22kg; 12/8kg; PPU (41cm/flr) opp shlder taps (3 = 1 rep)
Beg3 – 25/17kg; 8/5kg; Push-up hold (opp shlder taps, 3 = 1 rep)

 

Substitutions:
Shoulder –
DL/PC – Fine or just Deads
HSW – Beg3

Back –
DL/PC – rather weighted and banded hip thrusters
HSW – Beg3

Knee –
DL/PC – Fine
HSW – fine but watch kick-up/down or scale to LITE

 

then…

 

2) AMRAP 12 min of:
100 DU
21 T2B
21 DB Hang Power Clean (22.5x2kg/15kgx2)

Score = Total Reps

 

CFA LITE Options:
RX BOR 22.5kgx2/15kgx2
Int1 – 90 DU
Int2 – 80 DU; 20kgx2/15kgx2; 17 T2B
Int3 – 70 DU; 20kgx2/12kgx2; 14 T2B
Beg1 – 100 SU; 15kgx2/10kgx2; HLR (or Lying F2H)
Beg2 – 90 SU; 12kgx2/8kgx2; HKR (or Lying K2H)
Beg3 – 70 SU; 8kgx2/5kgx2; Sitting (K2C)

 

Substitutions:

Shoulder –
DU – Fine
T2B – Lying leg raise (F2H or K2H) – 1 arm OH
HPC – Fine

Back –
DU – Airbike 20/14 cal
T2B – F/Bridge 60 sec/Rnd
HPC – Lighter and reduced height or Hip Thrusters

Knee-
DU – Fine or same as back
T2B – Fine or LITE
HPC – Fine

 

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