Featured Image – Class on some Overhead Squats… we have substituted Andy’s OHS with Front Squats for a specific injury concern wrt his shoulder!!

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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 – 060522 

 

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)
a) Practice Double-Unders

Score = Quality

 

b) Practice Kipping Handstand Push-ups

Score = Quality

 

then…

 

2) AGOQ 2022 CrossFit Games – WORKOUT 5 https://games.crossfit.com/workouts/onlinequalifiers/2022

Repeat of 2014 AGOQ Workout 3

3 rounds for time of:
50-calorie row
15 handstand push-ups
50 double-unders

 

TC – 20 min

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

 

WORKOUT VARIATIONS
Teenagers 14-17, Masters 35-54, Occupational Games
As written
Masters 55+
Perform handstand push-ups to a 2-in (5-cm) riser

 

CFA LITE Options:
Row sub – SDHP (20/12kg)
Int1 – 12 HSPU; 45 DU
Int2 – 15 HSPU 1/2 abm; 40 DU
Int3 – 15 HSPU 2/3 abm; 35 DU
Beg1 – 16/10kg; PPU (61cm/41cm); SU
Beg2 – 12/8kg; PPU (41cm/Flr); SU
Beg3 – 8/5kg; PPU (Flr/-2x 15kg Bmprs); SU
TC – reduce further as needed coaches!!

 

Substitutions:

Shoulder –
Row – Fine or Lite Options
SDHP – Russ KBS
HSPU – Plus Pushups (3 for 1)
DU/SU – Fine

Back –
Row – Airbike 2.5x dist
SDHP – From high hang
HSPU – Pushups
DU – SU or Calf Pulses

Knee –
Row – Fine
SDHP – Fine or from higher start point
HSPU – Fine (watch kick-up/down)
DU – SU or Calf Pulses

 

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