Featured Image – Marnus and Juan on Age Group Online Qualifyer 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 – 050522 

 

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) Split Jerk 2 (1 each side) – E90sOn90s for 12 min (8 Rnds)

 

Score = Load

 

CFA LITE Options: 
For today beginners reduce load and work on great form!
TC – Strict Press and Push Press (light loadfing)

 

Sub’s –
Shoulder:
SJ – Hang power clean

Back:
SJ – Hip Thrusters and back rehab

Knee:
SJ – Fine or Push Press

 

then…

 

2) AGOQ 2022 CrossFit Games – WORKOUT 3 https://games.crossfit.com/workouts/onlinequalifiers/2022

As many rounds as possible in 10 minutes of:
1 rope climb
2 shuttle runs
2 rope climbs
4 shuttle runs
3 rope climbs
6 shuttle runs
4 rope climbs
8 shuttle runs
Etc.

Score = Total Reps

 

Notes:
15-ft rope climbs, 50-ft shuttle runs
Tape to mark the floor for the 25-ft (7.62-m) segment (1 Shuttle Run is 2x 7.62m)
15-ft (4.57-m) climbing rope
S-Run – both feet cross line and hand touches groud each length except start of 1st length and end of last length

 

CFA LITE Options:
HB sub – Towell Pull-ups (6 per ascent)
Int1 – same
Int2 – No jump Half Climbs (2 = 1)
Int3 – No Jump Half Climbs (2 = 1) or 6 per ascent Leg ass. R-Pull-ups
Beg1 – 3 per ascent R-Pulls (str)
Beg2 – 3 per ascent R-Pulls (bnt hips)
Beg3/TC – 3 per ascent R-Pulls (bnt hips/kns) or 6 per ascent Rope Rows (0m)

 

Substitutions:

Shoulder –
RC – Fine or Lite Options
Run – Fine

Back –
RC – Fine or Lite Options OR Rope Rows (watch jump-up/drop-off)
MM – DB row only or hip thrusters

Knee –
RC – Fine or Lite Options (watch jump-up/drop-off)
MM – Fine (watch depth on squat clean and load)

 

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