Featured Image – Post WOD selfies called for after that WOD, once all recovered!!;)  Yolandi, Wilma and Abigail getting in on the action!!

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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 – 100522 

 

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) Test 1 – T/Challenge:

HERO WOD “DT” – In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
First posted 13 April 2009.

1) Complete the HERO WOD “DT” – 5 RFT with (BB 70kg/49kg):
12 Deadlifts
9 Hang Power Cleans
6 STOH

 

TC = 15 min

 

Score = Time/TC plus 1 sec/rep missed

 

If you do not have a BB then use a single arm implement…

b) Complete the Single-implement HERO WOD “DT” – 5 RFT with DB/KB/Backpack (24-25kg/15-16kg):
17 Deadlifts
13 Hang Power Cleans
9 STOH

 

TC – 15 min

 

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

 

Equipment Options:
RX – BB (70kg/49kg) BUT RX with KB (24kg/16kg) or DB (25kg/15kg) has the following rep scheme 17 DL, 13 HPC, 9 STOH
BB or DB/KB/Back pack (NB for these lighter implements you an extra 12 reps per Rnd)

 

CFA LITE Options:
RX – KB 24/16kg / DB 25/15kg
Int1 – 65/45kg / KB 20/12kg, DB 20/12kg
Int2 – 60/42kg, KB/DB same
Int3 – 55/38kg / KB 16/12kg / DB 20/10kg
Beg1 – 45/30kg / KB 16/12kg / DB 15/10kg
Beg2 – 35/20kg / KB 12/8kg / DB 10/7.5kg
Beg3 – 25/15kg / KB 8/5kg / DB 7.5/5kg

 

Substitutions:

Shoulder inj –
DL – Fine
HPC – Fine (if not extra Deads)
STOH – Front squats

Back –
DL and HPC – 17 Hip Thrusters
STOH – Strict Press

Knee –
DL – Fine
HPC – Fine (muscle)
STOH – Strict Press

 

then…

 

2) Repeat 14 May 20 – AMRAP the following holds for 10 min:
30 sec Neutral Hold (Rings)
30 sec HS Hold (wall)
30 sec Planche Hold (Rings/Parr)
30 sec Push-up Hold (W Opp Sh Taps)

 

Score = Total Reps
40 Reps/Rnd (i.e. 30 sec Holding = 10 reps)

 

CFA LITE Options:
Round KB loading to closest values
Int1/2/3 – Same
Beg1 – HS Hold (Rev WW hold)
Beg2 – N-Hold (legs str), P-Hold (51cm), PU-H (Chair 1 ft up), PU-H (Wght Trsf)
Beg3 – N-Hold (legs bnt), P-Hold (flr), PU H (Chair), PU-H kns (opp shl taps)

 

Equipment Options:
Parallettes OR 2 chairs/boxes
Mat/Towell (elbows/knees)

 

Substitutions:

Shoulder –
Scale to appropriate level on each (HS/Piked Hold, if impingement sub w push-up hold)

Back/Knee –
Scale to appropriate level on each (Knee avoid kicking up in HS if problem)

 

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