Featured Video – Surround Yourself With the Right People — Michele Letendre!!! (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 – 200422 

 

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) Handstand (Freestanding, Fixed Hand Position)- Max Hold Time

 

Score = Max Hold Time

Score loaded as AMRAP – AMRAP 1 sec = 1 rep

NB – Fixed hand position

 

CFA LITE Options:
Int1/2/3 – Same as Rx
Beg1 – Freestanding Handstand Hold (against wall)
Beg2 – Piked Hold (feet on 61cm/51cm box)
Beg 3 – Piked Hold (feet on floor)

 

Sub’s –
Shoulder – Push-up Top Hold

Back – Fine (watch kick-up/down) or Push-up Top Hold

Knee – Fine (watch kick-up/down)

 

then…

2) Team Quarter Finals – CFG22 – Workout 2 (https://games.crossfit.com/workouts/onlinequalifiers/2022?division=11)

For time:
15 synchronized line-facing burpees
2 shuttle runs (Pair 1)
2 shuttle runs (Pair 2)
20 synchronized line-facing burpees
3 shuttle runs (Pair 1)
3 shuttle runs (Pair 2)
25 synchronized line-facing burpees
4 shuttle runs (Pair 1)
4 shuttle runs (Pair 2)
30 synchronized line-facing burpees
5 shuttle runs (Pair 1)
5 shuttle runs (Pair 2)
25 synchronized line-facing burpees
4 shuttle runs (Pair 1)
4 shuttle runs (Pair 2)
20 synchronized line-facing burpees
3 shuttle runs (Pair 1)
3 shuttle runs (Pair 2)
15 synchronized line-facing burpees
2 shuttle runs (Pair 1)
2 shuttle runs (Pair 2)
1 shuttle run = 50 ft (25 ft down + 25 ft
back)

 

Time cap: 20 minutes

Score = Time/TC plus 1 sec/rep missed
NB – 1 Shuttle Run (15.24m) = 2 x 7.62m lengths
If alone – only do what 1 pair would do!

 

CFA LITE Options:
Beg1 – Bp Step-over allowed
Beg2/3 – 5-10-15-20-15-10-5

 

Substitutions:
Shoulder –
Synchro line-facing Bps – Str arm bps
Run – Fine

Back –
Synchro line-facing Bps – Box bps
Run – Cycle 2.5x dist

Knee –
Synchro line-facing Bps – Fine
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