Featured Image – Michelle flying high on her 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 – 190322 

 

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) Practice Bar Muscle-ups

Score = For Quality

Sub’s … see below

 

then…

 

2) Complete the modified benchmark WOD “HALF Frantasy Land” 2014 Reebok CrossFit Games.

For Time:
12-9-6 of:
Thrusters (43kg/29kg)
Pull-ups

Into…

9-6-3 of:
Thrusters (52kg/34kg)
C2B Pull-ups

Rest 2 min

6-3-1 of:
Thrusters (61kg/43kg)
Bar M-up

Score = Time/T
10m = 1 Rep

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
Int1 – same
Int2 – same; 45/32kg, C2B ; 55/35kg, Jump B-MU Or B-MU (B/P)
Int3 – same; 43/29kg, PU; 50/32kg, C2B
Beg1 – 30/20kg, PU (P/G); 37/23kg, PU (P/G); 43/30kg, C2B PU (P/G), Push-ups
Beg2 – 20/15kg, RR (1/0.5m); 25/18kg, RR (1/0.5m); 30/20kg, RR (1/0.5m), PU ( T/K)
Beg3 – 15/9kg, RR (0.5/0m); 20/12kg, RR (0.5/0m), 25/15kg, RR (0.5/0m), PU (K)

Sub’s

Shoulder –
Thr – Front Squat
PU/C2B – Rev Grip 60% Strict or RR or BOR
B-MU – Rev Grip PU Strict (Same number) OR BOR and Plus Push-ups or 3 x Plus-pushups

Back –
Thr – Lighter or Hip Thrusters (banded/loaded)
PU/C2B – BOR – supported by box/bench ; PU/C2B – Fine (watch kipping and jump-up/down) otherwise 60% of reps done strict
B-MU – BOR – supported by box/bench ; B-MU – Fine (watch kipping and jump-up/down) otherwise 60% of reps done strict and Plus Push-ups or 3 x Plus-pushups

Knee –
Thr – Front Squat
PU/C2B – BOR or Rev Grip 60% Strict or RR
B-MU – BOR or Rev Grip PU Strict (Same number) and Plus Push-ups or 3 x Plus-pushups

 

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