Featured Image – Coach Anje taking the class through Turkish Get-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 – 230522 

 

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) Test the following:

a) Front Squat – 1 RM Test

Score = Load

 

b) Front Squat – 10 RM Test

Score = Load

 

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 10 min with a BB set at 43kg/30kg:
5 Snatch Deadlift
4 Hang Power Snatch
3 OHS

 

Score = Total Reps
12 Reps/Rnd

 

CFA LITE Options:
Int1 – 40kg/27kg
Int2 – 37kg/25kg
Int3 – 35kg/22kg
Beg1 – 30kg/20kg
Beg2 – 25kg/15kg
Beg3 – 20/12kg

 

Substitutions:
Shoulder –
S-DL – Fine
HPS – Hang Power Clean
OHS – Front Squat

Back –
S-DL – Hip Thrusters
HPS – Fine or Hang Muscle Clean
OHS – PVC OHS

Knee –
S-DL – Fine
HPS – Fine
OHS – limit depth and load needed

 

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