Featured Image – Eva testing on Workout 3 of the Age Group Online Qualifyer for the CrossFit Games this past weekend! Don is in the background supporting Eva by doing the event with her, while Coach Dave judging!   

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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 – 250422 

 

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 (85% 1RM)
b) Front Squat 10 – E2ndMon2m for 2 min (62.5% 1RM)
c) Front Squat 20 – E2ndMon2m for 2 min (50% 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:
40 C2B Pull-ups
60m Handstand Walk
60 Pull-ups
40m Handstand Walk

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options: 
Int1 – 35 C2B, 55 PU; 55-35m HSW
Int2 – 30 C2B, 50 PU; 50-30m HSW
Int3 – 25 C2B, 45 PU; 45-25m HSW or 15-8 WW
Beg1 – 40 C2B (P/G), 60 PU (P/G); 15-8 Half WW
Beg2 – 40 RR (1/1.5m), 60 RR (0.5/1m); 15-8 1-step WW
Beg3 – 30 RR (0.5/1m), 50 RR (0/0.5m); 15-8 WormW

 

Substitutions:

Shoulder –
C2B/PU – Rev Grip Strict (60%) or RR or BOR
HSW – Push-up hold (opp sh taps 3 x dist or 9x Wall walks)

Back –
C2B/PU – Rev Grip Strict (60%) or RR
HSW – Push-up hold (opp sh taps 3 x dist or 9x Wall walks)

Knee –
C2B/PU – Fine (watch jump-up/drop off)
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