Featured Image – Thuba and Wentzel on Snatches! We have modified Wentzel’s squat depth with a box, as well as the loading, to accommodate appropriately for his knee issues at present (i.e. scaling)!!!!

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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 – 010622 

 

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) Complete the following AMRAP for 12 min (6 Rnds):
Min 1 – T2B
Min 2 – TNG Power Cleans (60kg/40kg)

 

Score = Total Reps

 

CFA LITE Options:
T2B sub RX – Lying Feet 2 Hands
Int1 – 55/37kg
Int2 – 50/33kg
Int3 – HLR (Ts2Chest) (Lying F2H)/Toes2Chest, 47/31kg
Beg1 – HLR (Lying K2H), 43/27kg
Beg2 – HKR (Lying K2H), 30/20kg
Beg2 – Sit K2C, 20/12kg

 

Sub’s –
Shoulders –
T2B – Lying Ft to hands (inv arm on belly)
PC – Fine

Back –
T2B – Front Bridge
PC – Hip Thrusters

Knees –
T2B – Fine (Watch jump-up/down)
PC – Fine

 

then…

 

2) Complete the following FT:
400 m Farmers Walk (32kgx2/24kg2)
40 DB/KB Box Step Overs (32kgx2/24kgx2 at 61cm/51cm)
12 Rope Climbs (4.57m)

 

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
Int1 – 30kgx2/20kgx2, 9 RC
Int2 – 30kgx2/20kgx2, 12 Half RC (no jump)
Int3 – 25kgx2/15kgx2, 12 2x Pulls RC
Beg1 – 20kgx2/12kgx2, 48 Rope Pull-ups (leg ass) or 24 Ly to Stand R-pulls (hips/kns str)
Beg2 – 15kgx2/10kgx2, 24 Ly to Stand R-pulls (kns str)
Beg3 – 10kgx2/7kgx2, 24 Ly to Stand R-pulls (squat)

 

Subs:

Shoulder –
FW – Fine
FW-BSO – Fine
RC – Fine or Scaled

Back –
FW – Fine (lighter)
FW-BSO – Lighter or Airsquats
RC – Fine (watch drop-off) or scaled

Knee –
FW – Fine
FW-BSO – Fine or Reduced Load/Height
RC – Fine (watch drop-off)

 

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