Featured Image – Matt, Manuella and Michelle on Tuck-sitting and L-sitting!!

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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 – 170522 

 

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 T2B

 

Score = For Quality

 

Substitutions – see below

 

then…

 

2) Repeat from 24 May 2019…

Complete 3 Rnds FT of:
400m Bumper Plate Run (25kg/15kg)
21 STOH (60kg/40kg)
200m Farmers Walk/Jog (32kgx2/24kgx2)
21 T2B

 

TC = 24 min

 

Score = Time/TC plus 1 sec/Rep missed

 

CFA LITE Options:
Int1 – Same
Int2 – 20/10kg, 55/35kg
Int3- 20/10kg, 50/32kg
Beg1 – 15/10kg, 45/30kg, HLR, 24kgx2/16kgx2
Beg2 – 10/5kg, 25/15kg, HKR, 20kgx2/10kgx2

 

Substitutions:

Shoulder inj –
B-Run – Fine
STOH – Hang Power Clean
FW – Fine or 1 side only
T2B – Lying V

Back –
B-Run – Airbike 2.5x dist
STOH – Strict Press
FW – Arms only airbike 2.5x distance
T2B – Front Bridge (3 x reps in sec)

Knee –
B-Run – Fine or Airbike 2.5x dist
STOH – Fine
FW – Fine
T2B – Fine (watch jump-up/drop-off)

 

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