Featured Image – Audrey and Yolandi taking a rest after some tough Farmer’s Walks!!

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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 – 200522 

 

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

 

Repeat from 23 May 2019…

AFSAP – As Few Sets As Possible

 

a) CrossFit HQ WOD 190507
100 Ft (30.48m) of Legless Rope Ascents in AFSAP
NB – 14 ascenst with hands starting a 2m (no jump)

TC = 10 min

Score = Time/TC plus 1 sec/meter missed (Note number of sets)

NB – climbing distance if from where hands start to where hands end! (not from ground)

 

CFA LITE Options:
Int1 – 20 1m Climbs (2m to 3m)
Int2 – Strict Rope pull and reach (60 reaches required at 67cm/reach)
Int3 – Strict Rope Pull-ups (60 chins over top hand)
Beg1 – Rope Pulls (str body/legs) 20
Beg2 – Rope Pulls (str legs) 20
Beg3 – Rope Pulls (bent legs) 20

 

Substitutions –
Shoulder –
LL RC – Strict Rope PU or PU (rev grip) or 100 Rope-RR/BOR

Back –
LL RC – Strict Rope PU (avoid dropping off)

Knee –
LL RC – Fine (watch jump up, drop down)

 

b) CrossFit HQ WOD 190507
L-sit for 2 min in AFSAP
(10 cm btwn top parrallettes and heel stop – 0 to 30 deg from horizontal

 

TC = 6 min

 

Score = Time/TC plus 1 sec/sec missed (Note number of sets)

 

AFSAP – as few sets as possible

 

CFA LITE Options:
Int1 – same
Int2 – weak L-sit (20 cm btwn top parrallettes and heel stop – 45 deg from horizontal)
Int3 – Single leg L-sit
Beg1 – Tuck Sit
Beg2 – Tuck Sit (1 foot down, alt. 5 sec)
Beg3 – Front Bridge

 

Substitutions –
Shoulder –
L-sit/scaling – Fine or F/Bridge

Back –
L-sit/scaling – F/Bridge

Knee –
L-sit/scaling – Fine

 

c) 500 DU in AFSAP

 

TC = 10 min

 

Score = Time/TC plus 1 sec/rep missed (Note number of sets)

 

CFA LITE Options:
Int1 – 400 DU, 100 SU
Int2 – 350 DU, 150 SU
Int3 – 300 DU, 200 SU
Beg1 – 500 SU
Beg2 – 400 SU
Beg3 – 350 SU

 

Substitutions –
Shoulder –
DU/SU – Fine

Back –
DU/SU – Fine/Calf Pulses

Knee –
DU/SU – Fine/Calf Pulses

 

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