Featured Image – Mike 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 – 140522 

 

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 FT:
20 Strict Dips
20 Strict HSPU
20 Kipping HSPU
20 Strict Dips

 

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

 

Equipment Options:
2 Boxes/Chairs

 

CFA LITE Options:
Int1 – SD, 2.5cm/5cm Riser
Int2 – SD, 1/2 Abmats
Int3 – SD, 2/3 Abmats
Beg1 – SD Jumpup, lower dwn (Weight factor 0.7), 20 PPU (61/51cm), 20 PPU (flr)
Beg2 – SPD (str) or Chair Dips (Str), 20 PPU (30cm/flr), 20 PPU (flr/kns)
Beg3 – SPD (bnt) or Chair Dips (Bnt), 20 PPU (kns), 20 Push-ups

 

Substitutions:
Shoulder –
SD – RR (or BOR)
HSPU – Push-ups or plus push-ups

Back/Knee –
HSPU – fine (scale as needed i.e. avoid kicking up/kipping)
SD – fine (but no jump for B1)

 

then…

 

2) In Teams of 4 – AMRAP 15 min:
Ath 1 – 5m Sled Push (low bar), return 5m Sled Pull (rope – seated) (Sled 35kg, plus 50kg/Sled 35kg plus 25kg)
Ath 2 – Burpees
Ath 3 – Airsquats
Ath 4 – Rest

 

Score = For Quality
Ath 1 – calls rotation

 

CFA LITE Options:
Int1/2/3 – same
Beg1 – Sled 35kg plus 25kg/Sled 35kg only

 

Substitutions:
Shoulder –
Sled Push – harness
Sled Pull – fine or RR (or BOR)
Bps – str arm bps
AS – Fine

Back –
Sled Push – Fine (lighter) with harness or Airbike
Sled Pull – Standing Lighter or Arms only Airbike
Bps – table/box bps
AS – Fine or Hip Thrusters

Knee –
Sled Push – Fine (lighter)
Sled Pull – Fine
Bps – Fine
AS – 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