Featured Image –  Manuella on “Handstand Walking” during a tough couplet of Handstand Walking and L-sits! In shot… James, Tara and Abby scaling to appropriately challenging movements for the “Handstand Walking”, namely “Wall Walks” or “Opposite Shoulder Taps”. 

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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 – 120522 

 

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) Split Jerk 2 with Box step – E90sOn90s for 12 min (8 Rnds)

I.e. split jerk, recover and box step forward, left, back, right to start; Next rep goes in opposite direction!

Score = Load

 

CFA LITE Options: 
For today beginners reduce load and work on great form!
TC – Strict Press and Push Press (light loading)

 

Sub’s –
Shoulder:
SJ – Hang power clean

Back:
SJ – Hip Thrusters and back rehab

Knee:
SJ – Fine or Push Press

 

then…

 

T/Challenge members Test on T1/2/3…

Or

2) AMRAP the following for 14 min:
30 Double Unders
9 Burpee BJO (61cm/51cm) or Burpee Broad Jump (1.24m/1m)
9 T2B

 

Score = Total Reps

 

CFA LITE Options:

T2B sub – Lying Toes to hands (holding heavy/fixed object OH)

Int1 – 30 DU
Int2 – 25 DU
Int3 – 20 DU
Beg1 – Bp BSO (61/51cm) or BP BJ (1/0.8m), HLR (or Lying F2H)
Beg2 – Bp BSO (51cm)/ Bp BJ (0.8/0.5m), HKR (or Lying K2H)
Beg3 – Bp BSO (41cm)/Bp Broad Step (0.6m/0.4m), Sitting (K2C)

 

Substitutions:

Shoulder –
DU – Fine
Bps BJO – Bp (straight arm), step O (reduced height)
T2B – Lying leg raise (F2H or K2H) – 1 arm OH

Back –
DU – Calf pulses/SU
Bps BJO – Bp (straight arm), step O (reduced height)
T2B – F/Bridge 30 sec

Knee –
DU – Fine or Calf pulses/SU
Bps BJO – Bp only (2 Bps for 1 Bp BSO) or low step O
T2B – fine or LITE

 

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