Featured Image – Class challenging their midline on Overhead Squats!!

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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 – 180522 

 

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 – Floor Press (i.e. bench Press from the floor)

 

2) Practice Turkish Get-ups

 

then…

 

2) Complete the following FT on a running clock:

At 00:00 – AMRAP 7 min of:
4 Right Turkish Get-ups (32kg/24kg)
10m Right OH Walk (Waiter Walk) (32kg/24kg)
4 Left Turkish Get-ups (32kg/24kg)
10m Left OH Walk (Waiter Walk) (32kg/24kg)

 

…then at 9:00 (ends 15:00)- AMRAP 6 of:
10(5) KB/DB Floor Press (32kg/24kg)
10 C2B Pull-ups

 

…then at 17:00 – AMRAP 5 of:
50 DU
4 Wall Walks

 

End = 22 min

Score = AMRAP

CFA LITE Options:
Rnd KB to closest DB loading
Int1 – 24/16kg; 8 C2B; 45 DU
Int2 – 22.5/16kg; 6 C2B; 40 DU
Int3 – 20/15kg; PU; 35 DU
Beg1 – 15/10kg; PU (P/G); SU
Beg2 – 10/7.5kg; RR (0.5m/1m); SU
Beg3 – 7.5/5kg; RR (0.5m/0m); 40 SU

 

Injury Subs:

Shoulder –
TGU – Fine non-inv
Waiter W – Front Rack inv
Flr Press – Fine or Plus Pushups (3x reps)
C2B/PU – 60% Strict Rev grip PU or BOR/RR
DU – Fine
WW – Opp shlder taps (pushup) (9 for 1)

Back –
TGU – Hip Thr
Waiter W – Fine (lighter)
Flr Press – Fine or Pushups (1.5x reps)
C2B/PU – 60% Strict Rev grip PU or RR
DU – Calf Pulses
WW – Opp shlder taps (pushup) (9 for 1)

Knee –
TGU – Fine (lighter)
Waiter W – Fine
Flr Press – Fine
C2B/PU – Fine (watch jump-up/drop off)
DU – Fine or Calf Pulses
WW – Fine (watch step-up/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