Featured Image – Families training together, stay together!! The Meyer family … Maryka, Marisa and Divan working on their Wall Walks!

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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 – 240322 

 

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 12 min – 5m Shuttle Run BUT at 0 min and EMOM, complete 7 Lateral Burpees as a buy-in before continuing on the S-Run

Score = Total Reps
NB – 1 x 5m Shuttle is one Rep

 

CFA LITE Options:
RX – jump over PVS Bar or Empty BB
Int1-3 – same
Beg1 – 6 Lat Bps
Beg2 – 4 Bps
Beg3 – 3 Bps

 

Substitutions:

Shoulder –
S-Run – Fine
Bps – Str arm bps

Back –
S-Run – Airbike for Cal
Bps – Str arm bps (or table/box bps)

Knee –
S-Run – Fine or Airbike for Cal
Bps – Str arm bps (or table/box bps)

 

then…

 

2) Complete 300 DU FT, but starting at 0 min and EMOM complete 15 Wall Balls (10kg/6.3kg)

TC – 10 min

Score = Time/TC plus 1 sec/DU rep missed

 

CFA LITE Options:
RX – Thruster sub WB (25kg/15kg)
Int1 – 270 DU; 13 WB/sub Thr (22.5/15kg)
Int2 – 240 DU; 12 WB/sub Thr (22.5/15kg)
Int3 – 210 DU; 11 WB (9.1/6.3kg, 9ft/8ft lower height)OR Th 20/12kg
Beg1 – 300 SU; 10 WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg)
Beg2 – 270 SU; 10 WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg)
Beg3 – 240 SU; 10 WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg)

 

Substitutions:

Shoulder –
DU – Fine
WB/Thr – Front Squats

Back –
DU – SU/Pulses
WB/Thr – Fine or WB Squats (no throw)

Knee –
DU – SU/Pulses
WB/Thr – Fine or Banded partial Airsquats (or crab walks)

 

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