Featured Image – From left… Mike, Tim, Marco and Shaun on “Line Facing Burpees” from our class version of CrossFit Games Team Quarter Final  Workout 2

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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 – 210422 

 

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) Weighted Pistols 3 each side – E2ndMOn2ndM for 10 min (5 Rnds, Max Day)

 

Score = Load
AMRAP (1 rep = 1 kg) – used so can select LITE level!

 

CFA LITE Options: 
Int3 – Pistol (Hip Crease just below Hor-bench)
Beg1 – Pistol (Hip Crease just above Hor-bench)
Beg2 – Lunges
Beg3 – Lunges (static)

 

then…

 

2) Team Quarter Finals – CFG22 – Workout 1 (https://games.crossfit.com/workouts/onlinequalifiers/2022?division=11)

For time:
30 dumbbell front squats (M1) + 3 handstand walks (F1)
30 dumbbell front squats (F1) + 3 handstand walks (M1)
30 dumbbell front squats (M2) + 3 handstand walks (F2)
30 dumbbell front squats (F2) + 3 handstand walks (M2)
Then,
4 dumbbell front-rack lunge lengths (M1) + 3 handstand walks (F1)
4 dumbbell front-rack lunge lengths (F1) + 3 handstand walks (M1)
4 dumbbell front-rack lunge lengths (M2) + 3 handstand walks (F2)
4 dumbbell front-rack lunge lengths (F2) + 3 handstand walks (M2)
Then,
30 single-leg squats (M1) + 3 handstand walks (F1)
30 single-leg squats (F1) + 3 handstand walks (M1)
30 single-leg squats (M2) + 3 handstand walks (F2)
30 single-leg squats (F2) + 3 handstand walks (M2)

 

Time cap: 20 minutes

Score = Time/TC plus 1 sec/rep missed

 

Equip:
1 handstand walk/dumbbell lunge length = 25 ft (7.62m)
♀ 2 x 35-lb (15kg x2) dumbbells
♂ 2 x 50-lb (22.5kg x2) dumbbells
If alone – only do what 1 athlete would do!

 

CFA LITE Options: 
Int1 – 20 Pist.; 2 HSW
Int2 – Pistol (Green/Hold Rings); 2 HSW
Int3 – Pistol (Hip Crease just below Hor), 10/12kgx2; 1.5 HSW or 5 WW
Beg1 – Pistol (Hip Crease just above Hor), 15/10kgx2; 5 Half WW
Beg2 – Lunges; 10/7.5kgx2; 5 1-step WW
Beg3 – Lunges(static); 5/2.5kgx2; 5 WormW

 

Substitutions:

Shoulder –
FS – Fine or 1x DB
FR-L – Fine or 1x DB
Pistols – Fine
HSW – Push-up hold (opp sh taps 45 taps)

Back –
FS – Lighter or Hip Thrusters
FR-L – Body Weight or Step-ups
Pistols – Lunges or Airsquats (2x reps)
HSW – Push-up hold (opp sh taps 45 taps)

Knee –
FS – Fine (reduce load/depth)
FR-L – Static Lunges (reduce depth)
Pistols – Static partial Lunges or Airsquats (2x reps)
HSW – Fine (watch kick-up/down)

 

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