Featured Image – The Fittest in Cape Town Individual winners – @mishmerand and @kealanhenryiv have punched their ticket to the CrossFit Games for 2022 (Image 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 – 310522 

 

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) Clean (squat) and Jerk (split) Double – E90sOn90s for 12 min (8 sets) (count sets >70% 1RM Max Double for the Day)

 

Score = Load (kg)

 

Substitutions:

Shoulder –
CJ – Clean x3 only

Back –
CJ – Back Rehab

Knee –
CJ – Fine (wactch depth and load as needed)

 

then…

 

2) Complete 4 Rnds of the following FT:
40 Wall Balls (9.1kg/6.3kg)
15 HSPU

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
25/15kg Thruster sub WB
Int1 – WB/sub Thr (22.5/15kg); 10/8 HSPU
Int2 – WB/sub Thr (22.5/15kg); HSPU (1/2 AbM)
Int3 – WB (9.1/6.3kg, 9ft/8ft lower height)OR Th 20/12kg; HSPU (2/3 AbM)
Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg); Piked PU (61cm/Flr)
Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg); Piked PU (Flr/Knees)
Beg3/TC – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg); Piked PU (kns)

 

Substitutions:

Shoulder –
WB/Thr – Front Squats
HSPU – Push-ups or Plus Push-ups (3 for 1)

Back –
WB/Thr – Fine or WB Squats (no throw)
HSPU – Push-ups (20)

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