Featured Image – Marisa “Gaapie” and Maryka “Paste” pushing each other as per usual!!  Good work ladies!!!!

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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 – 160522 

 

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 for loading:
a) Front Squat 2-2-2 – E2ndMon2m for 6 min (95% 1RM plus pinch)
b) Front Squat 10 – E2ndMon2m for 2 min (70% 1RM)
c) Front Squat 20 – E2ndMon2m for 2 min (55% 1RM)

 

Score = Sum of 3 Loads used

 

CFA LITE Options:
Reduce loading so as to maintain great form!

 

Substitutions:
Shoulder –
FS – Fine or safet bar squats

Back –
FS – Hip Thrusters – load as needed or back rehab

Knee –
FS – Fine – limit depth and load

 

then…

 

2) AMRAP the following for 7 min:
3 Muscle-ups
4 Burpee BJO (61cm/51cm)
5 TNG Power Snatches (50kg/35kg)

Score = Total Reps
12 Reps/Rnd

 

CFA LITE Options:
Int1 – 2 MU; 45/30kg
Int2 – 3 B-MU (R/B); 40/27kg
Int2 – 3 B-MU (B/P), 35/25kg
Beg1 – 5 PU (P/G), 5/3 PU, BP SO (61/51cm); 30/20kg
Beg2 – 5 RR (1m/0.5m), 5 PU/PU(kns), BP SO (51/41cm); 25/15kg
Beg3 – 5 RR (1m/0.5m), 5/3 PU(kns), Bps only; 20/12kg

 

Substitutions:
Shoulder –
MU – Rev Grip PU or RR or BOR and Plus Push-ups (3 for 1)
Bps BJO – Bp (straight arm), step O (reduced height)
PS – PC only

Back –
MU – Rev Grip PU or RR or BOR and Push-ups (24-18-12)
Bps BJO – Bp (straight arm), step O (reduced height)
PS – Hang Power Snatch (lighter) or Hip Thrusters

Knee –
MU – Fine (watch jump-up/drop-off)
Bps BJO – Bp only (2 Bps for 1 Bp BSO) or low step O
PS – Hang Power Snatch if need

 

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