Featured Image – Okkert scaling with some “elastic jacket” Strict Hand Stand Pushups!!

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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 – 160322 

 

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) OHS 2-2-2 (Count sets >90% 1RM)

Score = Load

 

then…

 

2) Workout of the Day CrossFit HQ – 220228 (170711)
CrossFit HQ Workout Tips – https://www.crossfit.com/essentials/workout-tips-for-220228

For time:
5 strict muscle-ups
50 double-unders
4 strict muscle-ups
40 double-unders
3 strict muscle-ups
30 double-unders
2 strict muscle-ups
20 double-unders
1 strict muscle-up
10 double-unders

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

 

Scaling:
If muscle-ups and double-unders are not yet developed, intensity is less important than facilitating practice and technical refinement. If you are proficient with muscle-ups and double-unders, attempt to finish quickly with minimal breaks.

 

CFA LITE Options:
Use KB or closest DB loading
Int1 (CFHQ Int) – 5-4-3-2-1 MU w min kip
Int2 – 5-4-3-2-1 MU (Rx2/Bx2 srict Rings); 45-35-25-15-5
Int3 – 5-4-3-2-1 MU (Bx2/Px2 srict Rings); 40-30-20-10-5
Beg1 (CFHQ Beg) – 10-8-6-4-2 Low Rings MU or Strict PU (P/G) and Push-ups (Ts/Kns up, ts dwn)
Beg2 – 10-8-6-4-2 RR (1.5/1m) and Push-ups (Kns up, ts dwn/kns)
Beg3 – 10-8-6-4-2 RR (1/0.5m) and Push-ups (kns)

 

Substitutions:
Shoulder –
S-MU – Rev Grip PU (Lite) or BOR/RR and Plus Push-ups (2 for 1 on pushups)
DU – Fine

Back –
S-MU – Fine (watch jump-up/drop-off) or Rev Grip PU (Lite) or RR and Plus Push-ups (2 for 1 on pushups)
DU – Pulses or SU or Cycle/Airbike

Knee –
S-MU – Fine (watch jump-up/drop-off)
DU – Pulses or SU or Cycle/Airbike

 

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