Featured Image – Some of our new NEW YOU Kick-start T/Challenge members… Chantal, Anneke and Schane after their 2nd 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 – 110522 

 

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) Practice Kipping Pull-ups or Kipping Ring Rows

 

Score = For Quality

 

then…

 

2) Test 3 TChallenge – Complete 10 Rnds of the following FT:
10 Thrusters (25kg/15kg)
10 Pull-ups
10 Shuttle Runs (15.24m i.e. 2x 7.62m)

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

 

Notes:

Loading – today the loading can be a BB/DB/KB
Rnd KB to closest DB loading
S-Run Std – both hands cross start/end line and 1 hand touches the floor

 

CFA LITE Options:
Int1 – 25/15kg
Int2 – 22.5/15kg
Int3 – 20/15kg
Beg1 – 15/10kg, PU (P./G), SU
Beg2 – 10/7.5kg, RR (1/0.5m), 45 SU
Beg3/TC – 7.5/5kg, RR (0.5/0m), 40 SU

 

Substitutions:

Shoulder –
Thrusters – F/Squat
PU – Rev grip strict PU n(60%) or RR/BOR
S-Run – Fine

Back/Knee –
Thrusters – lighter OR Airsquat with Bands OR Hiplifts (Banded)
PU – Rev grip strict PU (60%) or RR/BOR ; Knee – PU fine but watch jump-up/drop-off
S-Run – Back Airbike (1 cal = 1 Shuttle); Knee fine or Airbike/Row

 

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