Featured Image – CrossFit Algoa Kids swinging into the week ahead!!

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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 – 300522 

 

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) CrossFit Algoa’s July Challenge 2019

30 Strict Muscle-Ups FT

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Variations:
Int1 – 20
Int2 – Bx2/Px2
Int3 – Px2/Gx2
Beg1 – 30 S/PU (P/G), 30 S/RD (P/G)
Beg2 – 30 RR (1m/0.5m), 30 Seated P/Dips (str)
Beg3 – 30 RR (0.5m/1m), 30 Seated P/Dips (bent)

 

Substitutions:
Shoulder –
MU/PU – Fine or Rev Grip PU / RR / BOR
Dips – Push-ups or plus-push-ups (3 for 1)

Back –
MU/PU – Rev Grip PU / RR
Dips – Fine

Knee –
MU/PU – Fine
Dips – Fine

 

then…

 

2) AMRAP the following for 20 min:
400m Run
30 KB Snatches (24/16kg)
20 Push-ups
100 DU

 

Score = Total Reps

 

CFA LITE Variations:
B1-2 – DB from Hang
Int1 – 90 DU
Int2 – 80 DU
Int3 – KB 20/12kg; 60 DU
Beg1 – DB 15/10kg, 15/10 PU, 100 SU
Beg2 – DB 10/7.5kg, 20/15 PU (k), 90 SU
Beg2 – DB 7.5/5kg, 15/10 PU (k), 80 SU

 

Substitutions:
Shoulder –
Run – Fine
KB / DB Snatch – Hang Power Clean
PU – Plus push-ups (3 for 1)
DU/SU – Fine

Back –
Run – Airbike 2.5x dist
KB / DB Snatch – Fine or Hip Thrusters
PU – Fine
DU/SU – Calf Pulses

Knee –
Run – Fine or Row or Airbike 2.5x dist
KB / DB Snatch – Fine
PU – Fine
DU/SU – Fine or 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