Back by popular demand … Last Day to enter our NEW YOU Transformation Kick-start/Challenge starts on 4 May!!!! Click HERE for all our info and to complete the contact form for all the pricing etc.!!

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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 – 040522 

 

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) Repeat of last week – 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) AGOQ 2022 CrossFit Games – WORKOUT 2

Featured Video courtesy of CrossFit, Inc.

https://games.crossfit.com/workouts/onlinequalifiers/2022

For time:
50 overhead squats
40 bar-facing burpees
40 back-rack walking lunges
30 bar-facing burpees
30 cleans
20 bar-facing burpees
20 single-leg squats
10 muscle-ups

 

♀ 65-lb (34kg) barbell
♂ 95-lb (43kg) barbell

 

TC – 20 min

Score = Time/Time Cap plus 1 sec/rep missed

 

WORKOUT VARIATIONS
Teenagers 16-17, Masters 35-54, Occupational Games
♀ 65-lb (34kg) barbell
♂ 95-lb (43kg) barbell
Teenagers 14-15
♀ 45-lb (20kg) barbell
♂ 65-lb (34kg) barbell
Masters 55+
♀ 45-lb (20kg) barbell, 35-lb (15kg) dumbbell for weighted step-ups,
20-in (51cm) box
♂ 65-lb (34kg) barbell, 50-lb (22.5kg) dumbbell for weighted step-ups,
24-in (61cm) box
*The official weight is in pounds. For your convenience,
the minimum acceptable weights in kilograms for the
barbells are 20 kg (45 lb), 29 kg (65 lb), and 43 kg (95 lb),
and 15 kg (35 lb), and 22.5 kg (50 lb) for the dumbbell
step-ups (55+ divisions only).

 

CFA LITE Options:
Clean – any clean
Home-based – SI – DB/KB/BP – 22.5kg/15kg (divide reps on B-SO by 1.5)
Int1 – same; 16 Pistols; 6 MU
Int2 – 40/25kg; 14 Pistols; B-MU (R/B)
Int3 – 40/25kg; Pistol (Green/Hold Rings); B-MU (B/P)
Beg1 – 35/20kg; Bench Pistol (Hip Crease just below Hor); BBF B-Step-O; 20 PU (G/P), 20 Bar/Ring Dips (B/P)
Beg2 – 30/17kg; Lunges; BBF B-Step-O; 20 RR (1/1.5m), 20 Seated Par Dips (Str)
Beg3 – 20/12kg; Static Lunges; Bps; 20 RR (1/0.5m), 20 Seated Par Dips (bnt)

 

Substitutions:
Shoulder –
OHS – Front Squats
BBF Bps – Str arm Bps
BR-WL – take from rack – use band as safety bar
Clns – Fine or deads
S-leg squats – Fine
MU – Strict PU/RR/BOR and plus PU (3 for 1)

Back –
OHS – Banded PVC OHS
BBF Bps – Table Bps
BR-WL – body weight
Clns – HPC or Hip Thrusters
S-leg squats – Single leg hiplift
MU – Strict PU/RR and Push-ups/dips

Knee –
OHS – Banded PVC OHS
BBF Bps – Str Bps
BR-WL – Reduce loading
Clns – HPC or Hip Thrusters
S-leg squats – Single leg hiplift
MU – Strict PU/RR and Push-ups/dips

 

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