Featured Image – Alex and Clyde getting upside down and completing their Wall Walks in a tough couplet of Wall Walks and Deadlifts!!!!

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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 – 140422 

 

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) Practice Rope Climbing

Score = For Quality

 

CFA LITE Options:
Only move onto the next level once 80% proficient

 

then…

 

2) AMRAP the following for 22 minutes:
60 DU
3 Rope Climbs (4.57m)
200m Run

 

Score = Total Reps

 

CFA LITE Options:
HB sub – Towell Pull-ups (6 per ascent)
Int1 – 55 DU
Int2 – 50 DU; 4 Half Climbs
Int3 – 40 DU; 3 Half Climbs or 9 Leg ass. R-Pull-ups
Beg1 – 6 R-Pulls (str)
Beg2 – 6 R-Pulls (bnt hips)
Beg3 – 6 R-Pulls (bnt hips/kns) or 12 Rope Rows (0m)

 

Substitutions:

Shoulder –
DU – Fine
Run – Fine
RC – Fine or Lite Options

Back –
DU – Calf Pulses
Run – Airbike (1 cal = 2 reps)
RC – Fine or Lite Options OR Rope Rows (watch jump-up/drop-off)

Knee –
DU – Fine
Run – Fine or Airbike/Row (1 cal = 2 reps)
RC – Fine or Lite Options (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