Featured Image – Andy on Wall Balls during Wednesday’s long Met Con!!! GOOD REP ANDY!!!!!

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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 – 080422 

 

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)
a) Practice – Deficit Kipping HSPU or Kipping HSPU

Score = For Quality

 

b) Deficit HSPU – 3 Rep Max Depth (cm)

Score = Depth (cm)
Scoring – 1 cm = 1 rep

 

CFA LITE Options:
Beg1 – Max depth from PPU (61/51cm)
Beg2 – Max depth from PPU (51cm/flr)
Beg3 – Max depth from PPU (flr/kns)

 

Substitutions:

Shoulder –
D-HSPU – Plus Push-ups

Back –
D-HSPU – Strict HSPU/push-ups

Knee –
D-HSPU – Fine but watch kick-up/down

 

then…

 

2) Tabata the following:

a) 7.62m Shuttle Run (2x = 1 Rep)
90 sec transition…

 

b) Box Jump Overs (61cm/51cm)
90 sec transition…

 

c) Deficit HSPU (9cm/5cm)
90 sec transition…

 

d) Alternate Jumping Lunges
90 sec transition…

 

e) 7.62m Shuttle Run (2x = 1 Rep)

 

Score = Total Reps
S-Run std – both feet pass line, 1 hand touches floor!

 

CFA LITE Options:
Rx sub BJO – Broad Jump (1.2/1m)
Int1 – D-HSPU (6/3cm)
Int2 – HSPU (fl/1abm)
Int3 – HSPU (1/2abm)
Beg1 – BSO (61/51cm)/BJ (1/0.8m), PPU (61/51cm)
Beg2 – Step Lunges, BSO (51cm)/BJ (0.8/0.5m), PPU (51cm/flr)
Beg3 – Step/Static Lunges, BSO (41cm)/Broad Step (0.6m/0.4m), PPU (flr/kns)

 

Substitutions:

Shoulder –
S-Run – Fine
BJO/BJ – Fine
D-HSPU – plus push-ups (3 for 1)
J-Lunges – Fine

Back –
S-Run – Airbike – 1 cal is 1 Rep
BJO/BJ – Step-ups
D-HSPU – Strict HSPU/push-ups
J-Lunges – Static Lunge or airsquat

Knee –
S-Run – Fine or Airbike – 1 cal is 1 Rep
BJO/BJ – Low Step-ups or Airsquats
D-HSPU – Fine but watch kick-up/down
J-Lunges – Jump AS or AS or Static Lunge (Limit ROM as needed)

 

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