Featured Image – Yvonne on some spicy walking lunges with one DB in the front rack and the other overhead!!!!!

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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 – 120422 

 

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) Muscle-up – E3rdMon3rdM RM for 4 Rnds (12 min)

 

Score = Total Reps
(Goal – min of 5 reps per Rnd or 5 Reps per Mvt if doing PU and Dips )

 

CFA LITE Options:
Home-Based SI – BOR 25kg/15kg and Bench/Chair Dips
Int1 – MU
Int2 – B-MU (B/P), RD (R/B)
Int3 – B-MU (P/G), RD (B/P)
Beg1 – PU (P/G), RD or B/Dips (B/P); 15/10kg
Beg2 – 10 RR (1.5/1m), Seated P-Dips (str); 12/8kg
Beg3 – 10 RR (1/0.5m), Seated P-Dips (bnt); 8/5kg

 

Substitutions:
Shoulder –
MU/PU, SPD – Rev Grip PU (60%) or BOR/RR and Plus Push-ups (2 for 1 on pushups)
RD – Push-ups or plus push-ups (3 for 1)

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)
RD – fine
BBF Bps – Str arm Bps or box bps

Knee –
MU/PU, SPD – Fine (watch jump-up/drop-off)
RD – fine

 

then…

 

2) Complete 5 RFT of:
25 Deadlifts (70kg/50kg)
6 Wall Walks

 

TC – 14 minutes

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options: 
GHD SU Sub – Weighted Situp (25/15kg)
Int1 – 65/43kg
Int2 – 60/40kg; 5 WW
Int3 – 55/37kg; 4 WW
Beg1 – 50/32kg; 4 Half WW
Beg2 – 40/25kg; 4 1-step WW
Beg3 – 30/20kg; 4 Worm-W

 

Substitutions:
Shoulder –
DL – Fine
WW – Fine or Push-up hold (opp sh taps) 9 for 1
GHD SU/W-SU – inv arm on belly

Back –
DL – Hip Thrusters (loaded/banded)
WW – Fine or Push-up hold (opp sh taps) 9 for 1

Knee –
DL – Fine
WW – Fine

 

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