Featured Image – JP on kipping Hand Stand Push-ups, loading up for a strong kip from the hips… getting comfortable being uncomfortable!!

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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 – 220322 

 

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

Squat Clean plus 4 Front Squats 5-5-5-5-5 (80% of 1RM Squat Clean)

Score = Load

 

CFA LITE Options:
Beg2/3 – Power Clean plus 5 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 :
10 Hang Power Cleans (85kg/60kg)
20m Handstand Walking

 

TC = 12 min

 

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Rx – DB/KB/BP (Single Impl)- 25 Reps on 25kg/15kg
Max end Load lifted – used for level of scoring
Rx – 84/58kg
Level1 – 80/55kg
Level2 – 76/52kg
Level3 – 74/51kg
Level4 – 71/49kg
Int1 – 69/48kg; 22.5/15kg; 18m HSW
Int2 – 67/46kg; 20/12kg; 15m HSW
Int3 – 59/41kg; 20/12kg; 12m HSW or 4 WW
Beg1 – 50/35kg; 15/10kg; 4 Half WW
Beg2 – 42/29kg; 10/7.5kg; 4 1-step WW
Beg3 – 34/23kg; 7.5/5kg; 4 Worm W

 

Substitutions:

Shoulder –
HPC – fine or deads
HSW – Pushup Hold – Opp shlder taps (3 per m)

Back –
HPC – Banded/Loaded Hip Thrusters
HSW – Pushup Hold – Opp shlder taps (3 per m) or Weight transfer at wall

Knee –
HPC – Fine
HSW – Fine – watch kick-up/down

 

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