Featured Image – Some of Eva’s support crew at an event for the Age Group Online Qualifyer for the CrossFit Games this past weekend! 

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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) AMRAP the following for 8 min:
Min 1 – Strict Ring Dips
Min 2 – Strict T2B

 

Score = Total Reps

 

CFA LITE Options:
T2B – feet to hands (lying)
Int1 – S-T2B; S-RD
Int2 – S-T2B; S-RD
Int3 – S-T2B; S-RD
Beg1 – S-HLR (or Lying F2H); S-D or S-RD (B/P)
Beg2 – S-HKR (or Lying K2H); SPD (str) or Chair Dips (Str)
Beg3 – S-Sitting K2C; SPD (bnt) or Chair Dips (Bnt)

 

Substitutions:

Shoulder –
T2B – Lying leg raise (F2H or K2H) – 1 arm OH
SD – Push-ups or sub with Plus PU (3 for 1)

Back –
T2B – Front Bridge 3x reps
SD – fine

Knee –
Bp-BJO/BJ – Bp fine and Step-overs/ups or Airsquats
SD – fine

 

then…

 

2) AMRAP 14 min:
15 Hang Clean (power) and Jerk (push) (40kg/25kg)
100m Run

Score = Total Reps

 

CFA LITE Options: 
RX for SI work (SB/BB/KB/DB/BP) – 21 Reps KB/DB (25/15kg)
Int1 – same Rx
Int2 – 35/22kg
Int3 – 32/20kg or 20/12kg
Beg1 – 25/15kg or 15/10kg
Beg2 – 20/12 or 10/7.5kg
Beg3 – 15/8kg or 7.5/5kg, Sitting (K2C)

 

Substitutions:
Shoulder –
HPC, PJ – Hang Power Clean 21 reps
Run – Fine

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

Knee –
HPC, PJ – 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