Featured Image – Evening class on a FUN Double-Under/Single-Under and Burpee couplet!!

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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 – 270522 

 

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) Wall Balls (10kg/6.3kg) RM – E2ndMon2ndM for 10 min (5 Rnds)

Score = Total Reps

CFA LITE Options:

CFA LITE Options:
25/15kg Thruster sub WB
Int1 – WB/sub Thr (22.5/15kg)
Int2 – WB/sub Thr (22.5/15kg)
Int3 – WB (9.1/6.3kg, 9ft/8ft lower height)OR Th 20/12kg
Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg)
Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg)
Beg3/TC – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg)

Substitutions:

Shoulder –
WB/Thr – Front Squats

Back –
WB/Thr – fine or WB Squats (no throw)

Knee –
WB/Thr – Banded partial Airsquats (or crab walks)

then…

2) Tabata the following:
a) 5m Shuttle Run (no hand touch)
1 min Rest/Transition

b) DU
1 min Rest/Transition

c) Burpee Box Jump Over (61cm/51cm)
1 min Rest/Transition

d) Farmers Carry Box Step Over (32kgx2/22.5kgx2)

Score = Total Reps

CFA LITE Options:
Use closest KB or DB or combo thereof
5m length = 1 rep
Int1 – 30kgx2/20kgx2
Int2 – 24kgx2/16kgx2
Int3 – 22.5kgx2/15kgx2
Beg1 – 16kgx2/10kgx2 at 61/51cm; SU; Bp BSO (61/51cm)
Beg2 – 10kgx2/7.5kgx2 at 51cm; SU; Bp BSO (51cm)
Beg3 – 7.5kgx2/2.5kgx2 at 41cm; SU; Bps

Substitutions –
Shoulder –
S-Run – Fine
DU – Fine
Bp BJO – Str arm Bps
FW-BSO – Fine

Back –
S-Run – Airbike 1 cal = 2 reps
DU – Calf Pulses
Bp BJO – Box Bp SO (reduce height)
FW-BSO – Lighter or Airsquats

Knee –
S-Run – Fine or Airbike 1 cal = 2 reps
DU – Fine or Calf Pulses
Bp BJO – Box Bp SO (reduce height)
FW-BSO – Fine or Reduced Load/Height

 

 

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