Featured Image – Early morning Shuttle Runs, Rope Climbing and Wall Balls on the CrossFit Games Individual Quarter Finals Workout 3!:)

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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 – 020422 

 

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 Double-Unders

 

Score = For Quality

 

Substitutions:

Shoulder –
DU/SU – Fine

Back –
DU/SU – Fine or SU only (pulses only if need)

Knee –
DU/SU – Fine or SU only (pulses only if need)

 

then…

 

2) Last completed 25 Jan 2019…

 

Tabata the following (BB – 35kg/25kg):

1) DU,
Rest 2 min

2) Power Snatch,
Rest 2 min

3) BJO (61cm/51cm),
Rest 2 min

4) Hang Power Clean and Push Jerk,
Rest 2 min

5) Lateral BB Facing Burpees,
Rest 2 min

6) DU

 

Score = Total Reps
(Total Time w rests 34 min)

 

CFA/AFL LITE Options:
HB sub – 25/15kg divide single arm reps by 1.5
Int1 – 35/25kg; 25/15kg
Int2 – 30/22kg; 22.5/12kg
Int3 – 25/20kg; 20/12kg
Beg1 – 20/15kg; 15/10kg
Beg2 – 15/10kg; 10/7.5kg
Beg3 – 12/7.5kg; 7.5/5kg

Substitutions:

Shoulder –
DU/SU – Fine
Snatch (power) – Power Clean
BJO – Fine
HPC, PJ – only hang power clean
Lat Bps – Fine/Straight arm Bps

Back –
DU/SU – Fine or SU only (pulses only if need)
Snatch (power) – Light Hang Power Sn or Hip Thrusters
BJO – Box Step Over (reduce height)
HPC, PJ – high hang muscle clean, press (reduce load or hip thrusters)
Lat Bps – Fine/Straight arm Bps or on Box/Table

Knee –
DU/SU – Fine or SU only (pulses only if need)
Snatch (power) – Fine but limit load or Muscle Snatch
BJO – Box Step Over (reduce height)
HPC, PJ – Fine (pusdh press)
Lat Bps – Fine/Straight arm Bps

 

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