Featured Image – @daveleveysa and @evainsa have both qualified for the Age Group Online Qualifyer (AGOQ) for the CrossFit Games this weekend! Coach Dave has decided not to compete and to focus on his recovery. Coach Eva will be competing his weekend!! All the best to Eva for her final prep for this weekends AGOQ event!!!! 

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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 – 190422 

 

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  

 

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) Complete the following for loading:
a) Front Squat 3-3-3 – E2ndMon2m for 6 min (80% 1RM)
b) Front Squat 10 – E2ndMon2m for 2 min (60% 1RM)
c) Front Squat 20 – E2ndMon2m for 2 min (45% 1RM)

 

Score = Sum of 3 Loads used

 

CFA LITE Options:
Reduce loading so as to maintain great form!

 

Substitutions:
Shoulder –
FS – Fine or safet bar squats

Back –
FS – Hip Thrusters – load as needed or back rehab

Knee –
FS – Fine – limit depth and load

 

then…

 

2) Complete the following FT:
21-15-9 Shoulder to Overhead (70kg/50kg)
600m-400m-200m Run

 

TC – 15 minutes

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options: 
Int1 – 65/43kg
Int2 – 60/40kg
Int3 – 55/37kg
Beg1 – 45/27kg
Beg2 – 35/20kg
Beg3 – 25/15kg

 

Substitutions:
Shoulder –
STOH – Hang Power Clean
Run – Fine

Back –
STOH – Hip Thrusters (loaded/banded) and Push-ups
Run – Cycle 2.5x dist

Knee –
STOH – Fine (reduce loading as needed)
Run – Fine or Row (same dist) or Cycle 2.5x dist

 

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