Featured Image – Couples at CrossFit Algoa… Joseph and Levina recovering together after a tough WOD!!!

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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 – 090522 

 

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) Complete the following for loading:
a) Front Squat 2-2-2 – E2ndMon2m for 6 min (95% 1RM)
b) Front Squat 10 – E2ndMon2m for 2 min (67.5% 1RM)
c) Front Squat 20 – E2ndMon2m for 2 min (52.5% 1RM)

 

Score = Sum of 3 Loads used

 

CFA LITE Options:
Reduce loading so as to maintain great form!

 

Substitutions:
Shoulder –
FS – Fine or safet bar squats

Back –
FS – Hip Thrusters – load as needed or back rehab

Knee –
FS – Fine – limit depth and load

 

then…

 

2) Test 1 – T/Challenge:
Repeat from 12 May 20 – HS Walk 120 m FT but EMOM starting at 0 min complete 15 sec L-sit

 

TC = 12 min

 

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
Int1 – 90m HSW
Int2 – 75m HSW, Weak L-sit
Int3 – 60m HSW or 18 WW, (L-sit – 1 leg str)
Beg1 – 18 half WW, T-sit
Beg2 – 120m (BW str), T-sit (1 ft dwn)
Beg3/TC – 80m (BW bnt), F-B

 

Sub’s –
Shoulder & Back –
HSW – Opp Sh taps (Push-up hold) 360 reps
L-sit – F-B hold

Knee –
HSW – fine or /Opp Sh taps (Push-up hold) 360 reps
L-sit – fine

 

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