Featured Image – Tim on Front Rack Walking Lunges – always challenging!!

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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 – 040622 

 

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) In Teams of 4, AMRAP the following for 15 min:
2 Rope Climbs (4.5m), then complete 50 DU and 7 Burpee Broad Jumps (1 m) before waiting for your turn

 

Score = Total Individual Reps
NB – 1 Rnd = 59 Reps

NB If Alone – AMRAP 9 min

 

CFA LITE Options:
Int1 – 1 RC same; 45 DU
Int2 – 1x Half RC – no jump; 40 DU
Int3 – 6 Leg-assisted Rope PU or 2 Pulls Rope Climb (no jump); 35 DU
Beg1 – 6 R/Pulls–Ly2Stand (hips/legs straight); SU
Beg2 – 6 R/Pulls–Ly2Stand (legs str); 40 SU
Beg3 – 6 R/Pulls–Ly2Stand (legs str); 30 SU

 

Subs:

Shoulder –
RC – Fine or Scaled
DU/SU – Fine
Bp BJ – Str arm

Back –
RC – Fine (watch drop-off) or scaled
DU/SU – Calf Pulses
Bp BJ – Box Bps

Knee –
RC – Fine (watch drop-off)
DU/SU – Fine
Bp BJ – Fine or Bp Box Step Over

 

then…

 

2) In Teams of 4, AMRAP the following for 16 min (8 min per Athlete pair):
1st Athlete – AMRAP 1 min – 5 m Sled Push – low handle/
2nd Athlete – AMRAP 1 min – return w Ath 1 – 5m Sled Pull – Standing
3rd and 4th Athlete’s then AMRAP for 2nd min while Athl 1 and 2 rest!

(RX Loading – 35kg plus 60kg/30kg)

Score = Total Reps (for Individual)
1 Rep = 5 m Distance (m)
I.e. Work to Rest Ratio is 1:1

NB If Alone – AMRAP 8 min (1 min on 1 min off) doing both the sled push and pull but alternating each every 5 m

 

CFA LITE Options:
Int1/2 – Same as Rx
Beg1 – 35kg plus 30kg/15kg
Beg2 – 35kg plus 30kg/15kg
Beg3 – 35kg plus 15kg/0kg

 

Substitutions:
Shoulder –
Sled Push – sled drag on rope
Sled Pull – Fine otherwise sled push (or airbike 5 cal)

Back –
Sled Push – Airbike or Slower sled drag (harnes)
Sled Pull – Airbike or Ring Rows

Knee –
Sled Push – Fine
Sled Pull – 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