Featured Image – Carla on Rope Climbs.. in the background numerous members who have appropriately scaled (to suit their current level of fitness & skill) to various Rope Pulls from a lying/seated position!

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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 – 070522 

 

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

 

Repeat from Sat 15 May 2021…

1) Power Clean and Push Jerk 2 – EMOM for 10 min

 

Score = Load

Home-Based – Power Clean and Push Jerk RM – E2ndMon2ndM for 5 Rnds

 

Score = Total Loading (Sum of Reps x Loading)

then…

 

2) Complete the following for Max Reps:

AMRAP 7 min:
4 Muscle-ups
4 Thrusters (60kg/40kg)

 

Rest 3 min..

 

AMRAP 7 min:
4 Muscle-ups
6 Power Clean and Push Jerk (or Push press) (60kg/40kg)

 

Score = Total Reps

 

CFA LITE Options:
RX sub – DB/KB/BP/Light BB – 7 Reps on Thr; 6 Reps on PC, PJ and BOR sub 12 Reps (25kg/15kg) and 4 Push-ups
Int1 – 55/36kg; 22.5/15kg; 3 MU or BOR, PU
Int2 – 53/34kg; 22.5/15kg; 4 B-MU (R/B) or Jump B-MU (Bar @ Chin) or BOR, PU
Int3 – 50/32kg; 20/12kg; B-MU (B/P) or Jump B-MU (Bar @ Collar Bone) or BOR, PU
Beg1 – 45/30kg; 15/10kg; PU (G/P),4/3 Push-up or BOR,PU
Beg2 – 35/22kg; 12/8kg; RR (1/0.5m), 3 PU/4 PU (kns) or BOR, PU
Beg3 – 25/17kg; 8/5kg; RR (1/0.5m), 4 PU(kns)/3 PU (kns) or BOR, PU
TC – further reducing loading as needed

 

Substitutions:
Shoulder –
MU – Rev Grip PU or RR or BOR and Plus Push-ups (3 for 1)
Thr – Front Squat
PC, PP/PJ – PC only

Back –
MU – Rev Grip PU or RR or BOR and Push-ups (24-18-12)
Thr – Hip Thrusters (2x) or Lighter (banded)
PC, PP/PJ – Hang Power Clean and PP (lighter)

Knee –
MU – Fine (watch jump-up/drop-off)
Thr – Hip Thrusters (2x) or Lighter (Banded)
PC, PP/PJ – Hang Power Clean and PP (lighter)

 

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