Featured Video – Miles to Madison Ep.03: Saxon Panchik Challenges the Fittest Man on Earth! (Video courtesy of CrossFit, Inc)

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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 – 240522 

 

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) Repeat from 28 May 2019…. CrossFit HQ WOD (190513) and Benchmark

Handstand walk 400 meters in as few a sets as possible (AFSAP).

 

TC = 25 min

Score = Multiply time (in seconds) by number of sets
I.e. 15 min – 900 sec x 20 sets (20m/set) = 18000
NB – the leaderboard will be inverted with the highest number having the lowest score!

 

CFA LITE Options:
Int1 – 300m
Int2 – 250m
Int3 – 200m or 66 Wall Walks
Beg1 – 400m Bear Walk (straight limbs) or 66 Half WW
Beg2 – 300m Bear Walk (bent limbs) or 66 1-Step WW
Beg3 – 250m Bear Walk (brnt limbs) or 66 Worm-Walks

 

Substitutions:

Shoulder –
HSW/WW – Opp shlder taps (pushup) (9 for 1)

Back –
HSW/WW – Opp shlder taps (pushup) (9 for 1)

Knee –
HSW/WW – Fine (watch step-up/off)

 

then…

 

2) AMRAP 10:
10 Lateral Facing Burpees (jump over your rope laid in a line)
40 DU

 

Score = Total Reps

 

CFA LITE Options:
Int1 – 35 DU
Int2 – 30 DU
Int3 – 25 DU
Beg1 – 8 L-Bps (Jump over); SU
Beg2 – 7 L-Bps (Step over); SU
Beg3 – 6 L-Bps (Step over); SU

 

Substitutions:

Shoulder inj –
L-Bps – Straight arm bps
DU/SU – Fine

Back –
L-Bps – Straight arm bps
DU/SU – Calf Pulses

Knee –
L-Bps – Fine
DU/SU – 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