Featured Image – Some of our members/support crew, at the end of “Friday Night Lights” Testing on Open Workout 22.3!… it was a great way to end off the first phase of the CrossFit Games Season!!!! 

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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 – 150322 

 

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) Squat Clean plus 3 Front Squats – 4-4-4-4-4 (80% of 1RM Squat Clean)

*Progress from last week…i.e. an extra Front Squat on the same/similar loading

Score = Load

 

CFA LITE Options:
Beg2/3 – Power Clean plus 4 Front Squats. Reduce loading so as to maintain great form!

 

Substitutions:
Shoulder –
Cl, FS – Fine or FS rack

Back –
Cl, FS – rather weighted and banded hip thrusters

Knee –
Cl, FS – limit load/depth as needed

 

then…

 

2) Complete 5 RFT :
15 T2B
5 Clusters (BB – 60kg/40kg)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed
*Cluster – Squat Clean Thruster

 

CFA LITE Options:
Rx – DB/KB/BP (Single Impl)- 10 Reps on 25kg/15kg
Rx sub T2B – Lying Feet to Hands overhead
Int1 – 55/36kg; 22.5/15kg
Int2 – 53/34kg; 22.5/15kg
Int3 – 50/32kg; 20/12kg
Beg1 – 45/30kg; 15/10kg; HLR (or Lying F2H)
Beg2 – 35/22kg; 12/8kg; HKR (or Lying K2H)
Beg3 – 25/17kg; 8/5kg; Sitting (K2C)

 

Equipment Options:
Any load (DB/BB/Back Pack/Water Container)

 

Substitutions:

Shoulder –
T2B – Lying leg raise (F2H or K2H) – 1 arm OH
CL – Squat Cleans

Back –
T2B – F/Bridge 45 sec/Rnd
CL – Squat Cleans – Banded Airsquat or Hip Thrusters

Knee –
T2B – Fine or LITE – watch drop-off/jump-up
CL – Fine (reduce load/depth)

 

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