Featured Image – Kelly on some light Thrusters in a tough long triplet of Thrusters, Pull-ups and Shuttle Runs!!!! 

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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 – 130522 

 

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) AMRAP the following ladder for 10 min:
3-6-9-12-15-etc. HS Walking (m)
1-2-3-4-5-etc. Cleans (squat) (60kg/40kg)

 

CFA LITE Options:
SI – 25/15kg (double reps on cleans 2-4-6-8 etc. Score as for BB i.e. 2 reps count as 1 rep in scoring)
Reduce Loading so that great form is maintained!
Int1 – 55/37kg or 25/15kg
Int2 – 52/35kg or 22.5/12kg
Int3 – 50/32kg or 20/12kg; 1-2-3-etc WW
Beg1 – 40/25kg or 15/10kg; 1-2-3-etc Half WW
Beg2 – 30/20kg or 12/8kg; 1-2-3-etc 1 step WW
Beg3 – 20/12kg or 8/5kg; ; 1-2-3-etc 1 step Worm-W

 

Substitutions –

Shoulders –
HSW – Push-up hold Opp shoulder taps (3 per m)
Cleans – Front Squats and DL (1 each is 1 rep)

Back –
HSW – Push-up hold Opp shoulder taps (3 per m)
Cleans – Hip Thrusters (banded/loaded) (2 for 1 or add airsquats)

Knee –
HSW – Fine (watch kick-up/down)
Cleans – Fine (reduce load/depth as needed)

 

then…

 

2) AMRAP the following for 12 min:
20 Single Arm KB/DB Swing (24kg/16kg)
30 sec Front Bridge (lift opp arm/leg 5 sec)

Score = Total Reps
30 Reps/Rnd (i.e. 30 s FB = 10 reps)

 

CFA LITE Options:
Round KB loading to closest values
Int1 – 20/15kg
Int2 – 20/15kg; FB (1 arm/leg up)
Int3 – 16/12kg; FB (1 arm/leg up)
Beg1 – 15/10kg; FB
Beg2 – 12/8kg; FB (Knee – 1 leg up)
Beg3 – 8/5kg; FB (Kns) (TC – normal KBS)

 

Equipment Options:
Any load (DB/BB/Back Pack/Water Container)
Mat/Towell (elbows/knees)

 

Substitutions:

Shoulder –
KB/DB Swing – Russ swing
FB – scale to app. level

Back/Knee –
KB/DB Swing – keep light or hip thruster (banded/loaded)
FB – scale to app. level

 

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