Featured Video – Becca Voigt Miller Lives To Empower Others. #WetheWomen (video courtesy of CrossFit, Inc.)

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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 – 060422 

 

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  

 

Reminder – If any Home-Based Members do not have our Home-Based Video explanations, please contact Coach Dave to get them!

 

Foam Roll/Trigger/Warm-up/Mobilise/Activate

 

1) AMRAP the following for 25 min:
5 Muscle-ups
7 Snatch (any) (35kg/25kg)
9 DB Clean (power) and Jerk (push) (22.5kgx2/15kgx2)
11 Ring Dips
13 BB Facing Bps
26 Wall Balls (9.1kg/6.3kg)

 

Score = Total Reps

 

CFA LITE Options:
Home-Based SI – RX 25kg/15kg (snatch 10; 12 CJ)
RX – Thruster sub WB (25kg/15kg);
Int1 – 3 MU; 30/20kg; 22.5/15kg; WB/sub Thr (22.5/15kg)
Int2 – B-MU (B/P); 30/20kg; 22.5/15kg; RD (R/B); WB/sub Thr (22.5/15kg)
Int3 – B-MU (P/G); 30/20kg; 20/12kg; RD (B/P); WB (9.1/6.3kg, 9ft/8ft lower height) OR Th 20/12kg
Beg1 – 10 PU (P/G); 25/15kg; 15/10kg; 10 RD or Bdips (B/P); Bp StepO; WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg)
Beg2 – 10 RR (1.5/1m); 20/12kg; 12/8kg; 10 Seated P-Dips (str); Bp StepO; WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg)
Beg3 – 10 RR (1/0.5m); 15/9kg; 8/5kg; 10 Seated P-Dips (bnt); Bps; WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg)

 

Substitutions:
Shoulder –
MU/PU, SPD – Rev Grip PU (60%) or BOR/RR and Plus Push-ups (2 for 1 on pushups)
Sn – cleans (any)
DB clean and J – only cleans
RD – Push-ups or plus push-ups (3 for 1)
BBF Bps – Str arm Bps
WB – WB squat (no throw)

Back –
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)
Sn – tall M-snatch
DB clean and J – hang cleans and press
RD – fine
BBF Bps – Str arm Bps or box bps
WB – WB squat (no throw)

Knee –
MU/PU, SPD – Fine (watch jump-up/drop-off)
Sn – fine or from hang
DB clean and J – hang if need
RD – fine
BBF Bps – Fine or Str arm Bps
WB – Fine – limit depth as need

 

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