Featured Image – Zanele busy on a FUN Couplet of Floor Press and Chest to Bar Pull-ups!

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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 – 190522 

 

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) Split Jerk 2 with Box step – E90sOn90s for 12 min (8 Rnds)

I.e. split jerk, recover and box step forward, left, back, right to start; Next rep goes in opposite direction!
Score = Load

 

CFA LITE Options: 
For today beginners reduce load and work on great form!
TC – Strict Press and Push Press (light loading)

 

Sub’s –
Shoulder:
SJ – Hang power clean

Back:
SJ – Hip Thrusters and back rehab

Knee:
SJ – Fine or Push Press

 

then…

 

2) AMRAP 12 min of:
30 DB Alternating Split Jerk (22.5kg/15kg)
30 DB Alternating Step-ups (22.5kg/15kg at 61cm/51cm)
10 Shuttle Runs (15.24m)

 

Score = Total Reps

Notes:

NB- S-Run is 7.62m x2 = 15.24m

S-Run Std – both hands cross start/end line and 1 hand touches the floor

 

CFA LITE Options:
Int1/2 – 22.5/15kg
Int3 – 20/12kg
Beg1 – 15/10kg, DB SUp (61/51cm)
Beg2 – 10/7.5kg, RR (1/0.5m), DB SUp (51cm)
Beg3/TC – 7.5/5kg, RR (0.5/0m), DB SUp (41cm)

 

Injury Subs:

Shoulder –
DB Alt SJ – Db Hang Power Clean
DB Alt SUps – Fine
S-Run – Fine

Back/Knee –
DB Alt SJ – Strict press (lighter) / Knee – fine
DB Alt SUps – Reduce height/load or Hip Thrusters
S-Run – Back Airbike (1 cal = 1 Shuttle); Knee – fine or Airbike/Row

 

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