Featured Image – JP on GHD Sit-ups … one of the most challenging midline exercises for the anterior chain!!!!

A big congratulations to Dave Levey @daveleveysa, Eva Thornton @evainsa, Deane Ketzner  @coach_deanecf and Eduan James @eduanjames who qualified for the Individual Quarter finals! Coach Dave has decided to decline his invitation due to an injury concern, and Coach Eva has opted to focus on the Age Group Qualifyer in a few weeks time! All the best to Eduan and Deane for their weekend of competition!!!!!

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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 – 290322 

 

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:
a) Pistols
b) GHD Sit-ups
c) Muscle-ups

Score = For Quality, avoid fatigue!

 

then…

 

2) CFG22 Individual Quarter Finals – WORKOUT 2 (https://games.crossfit.com/workouts/onlinequalifiers/2022?division=1)

WORKOUT 2
3 rounds for time:
30 alternating single-leg squats
30 GHD sit-ups
10 muscle-ups

Time cap: 15 minutes

Score = Time/TC plus 1 sec/rep missed
NB – Benchmark Time cap 15 min.. thereafter finish workout with end time of 20 min

 

CFA LITE Options: 
GHD SU Sub – Weighted Situp (25/15kg)
Int1 – 24 GHD SU or W-SU; 6 MU
Int2 – 20 GHD SU or W-SU; 10 B-MU (B/P)
Int3 – S/L squat (G) or bench below parr.; 16 GHD-SU or W-SU; 10 B-MU (P/G)
Beg1 – Pistol bench (near parr.); W-SU (15/10kg); 10 PU (P/G), 10 RD (B/P)
Beg2 – Lunges, RR (1/0.5m); W-SU (10/7.5kg); 10 RR (1.5/1m), 10 Seated P-Dips (str)
Beg3 – Static Lunges; W-SU (7.5/5kg); 10 RR (1/0.5m), 10 Seated P-Dips (bnt)

 

Substitutions:
Shoulder –
Pistols – Fine
GHD SU/W-SU – inv arm on belly
MU/PU, SPD – Rev Grip PU (60%) or BOR/RR and Plus Push-ups (2 for 1 on pushups)

Back –
Pistols – Static Lunge (or Hip Thrusters)
GHD SU/W-SU – F/Bridge (2 sec per rep)
MU/PU, SPD – Fine (watch jump-up/drop-off) or Rev Grip PU (60%) or RR and Plus Push-ups (2 for 1 on pushups)

Knee –
Pistols – Lunge or step-up (load asneeded) or partial airsquats
GHD SU/W-SU – Fine or LITE
MU/PU, SPD – Fine (watch jump-up/drop-off)

 

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