Featured Video – Day 1 Torian Pro—CrossFit Semifinal (Video courtesy of CrossFit, Inc…. Catch all the semi-final live action this weekend at games.crossfit.com)

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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 – 210522 

 

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) 6 RFT:
5 Kipping Deficit HSPU (Parallette) (35cm/22cm)
10 Med Ball (9.1/6.3kg) GHD SU

 

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
T2 (level 2) – D-HSPU 25/15cm; 8 GHD SU (9.1/6.3kg)
T1 (level 4) – D-HSPU 20/12cm; 8 GHD SU (6.3/4.5kg)
Int1 – D-HSPU 10/6cm; 10 GHD SU or 10 W-SU (25/15kg)
Int2 – HSPU; 8 GHD SU or 10 W-SU (22.5/15kg)
Int3 – HSPU (1/2 abm); 6 GHD SU or 10 W-SU (20/12kg)
Beg1 – 10/6cm Def PPU (61/51cm); 10 W-SU (15/10kg)
Beg2 – 6/3cm Def PPU (51cm/flr); 10 W-SU (10/7.5kg)
Beg3 – 6/3cm PPU (flr/kns); 10 W-SU (7.5/5kg)

 

Substitutions:

Shoulder –
D-HSPU – Plus Push-ups
Med Ball GHD SU/W-SU – Fine (inv arm on belly)

Back –
D-HSPU – Strict HSPU/push-ups
Med Ball GHD SU/W-SU – 30 s F/Bridge

Knee –
D-HSPU – Fine but watch kick-up/down
Med Ball GHD SU/W-SU – Fine or W-SU

 

then…

 

2) AMRAP 18 min:
10 KB Swings (24kg/16kg)
10 HSPU
10 Box Step-Overs with KB (61cm/51cm with 24kg/16kg)
10 Strict Pull-ups
10 KB OH Squats (1 Arm OH – 24kg/16kg)
10 T2B
10 KB GTOH (24kg/16kg)
10 m HS Walk
10 KB Goblet Squats (24kg/16kg)

Score = Total Reps

 

CrossFit Algoa’s LITE Options:
2B sub – Lying Toes to hands (holding heavy/fixed object OH)
Int1 – 8 HSPU
Int2 – Same I2 but HSPU (1/2 abm); 8 S-PU; 8 T2B; 8m HSW
Int3 – Same I3 but HSPU (2/3 abm); 6 S-PU; 6 T2B; 6m HSW or 2 WW
Beg1 – 16kg/12kg, PPU (61/51cm), W-BSO (61/51cm); Strict PU (P/G), HLR (or Lying F2H), 2 Half WW
Beg2 – 12kg/8kg, PPU (flr/Knees), W-BSO (51cm); Strict RR (1/0.5m), HKR (or Lying K2H), 2 1-step WW
Beg3 – 8kg/5kg, PPU (flr/Knees), W-BSO (41cm); Strict RR (0.5/0m), Sit K2C, 2 Worm-W

 

Substitutions:
Shoulder –
KB Swings – Russian KBS
HSPU – Plus PU (3 for 1)
W-BSO – Fine
S-PU – Rev Grip or RR/BOR
KB OHS – Inv side FSquat
T2B – Lying leg raise (F2H or K2H) – 1 arm OH
KB GTOH – KB GTS
HSW – PU hold (opp sh taps) (3 for 1)
KB G-Squats – Fine

Back –
KB Swings – Hip Thr
HSPU – Pushups
W-BSO – Reduce height/load
S-PU – Rev Grip or RR/BOR
KB OHS – Airsquat
T2B – F/Bridge 20s
KB GTOH – Light from hang
HSW – PU hold (opp sh taps) (3 for 1)
KB G-Squats – Light

Knee –
KB Swings – Fine
HSPU – Fine (watch kick-up/down)
W-BSO – Reduce height/load
S-PU – Fine (watch jump-up/down)
KB OHS – Fine/limit depth
T2B – Fine (watch jump-up/down)
KB GTOH – Fine
HSW – Fine (watch kick-up/down)
KB G-Squats – Fine

 

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