Featured Image – Intern Coach and long time member, Jacques on yesterday’s Snatch ladder workout from FiCT 2021!!!

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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 – 080622 

 

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) Practice – LL Rope Climbs and Handstand Walking

Score = For Quality

 

then…

 

2) Semi-Final CrossFit Games (AFRICA – FiCT)

Event 3 FiCT 2021 Individuals – Legless Karen (https://fittestincapetown.com/fict2021-tests/)

For Time:

30 m (2x15m) HS Walk

5 Legless Rope Climb (4.1m)

150 Wall Balls (10kg/6.3kg)

5 Legless Rope Climb (4.1m)

30 m (2x15m) HS Walk

 

TC – 16 min (Extended Class Time Cap 25 min)

 

Score = Time/TC plus 1 sec/rep missed

CFA/AFL LITE Options:

WB sub 150 Thrusters (25kg/15kg) for rest
Home-Based – Towell PU sub for Rope Climbs (6x level Reps) or Towel Rows RX – 30 reps on 25kg/15kg
Int1 – HSW 25m; 4 LL-RC or 30 T-PU/T-Rows; 22.5/15kg; WB/sub Thr (22.5/15kg)
Int2 – HSW 20m; 5 Half LL-RC (no jump) or 30 T-PU/T-Rows; 22.5/15kg; WB/sub Thr (22.5/15kg)
Int3 – HSW 15m or 5 WW; 20 LL-Rope PU or 20 T-PU/30 T-Rows; 20/12kg; WB (9.1/6.3kg, 9ft/8ft lower height)OR Th 20/12kg;
Beg1 – 5 Half WW; 10 Rope Pulls (Ly2Stand – Str) or 30 Jump T-PU/T-Rows; 15/10kg; WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg)
Beg2 – 5 Scaled WW; 10 Rope Pulls (Ly2Stand – Bnt Hips) or 30 T-Ring Rows (1/0.5m)/T-Rows; 12/8kg; 120 WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg)
Beg3 – BW (str) 25m; 10 Rope Pulls (Sit2Stand) or 30 T-Ring Rows (0.5/0m)/T-Rows; 8/5kg; 100 WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg)

Substitutions:
Shoulder –
WB/Thr – Front Squats
LL-RC – Fine or R-PU or T-Rows
HSW – Push-up Hold – Opp Shoulder Taps (3x meters)

Back –
WB/Thr – fine or WB Squats (no throw)
LL-RC – Fine or Strict T-PU (60% reps)
HSW – Push-up Hold – Opp Shoulder Taps (3x meters)

Knee –
WB/Thr – Banded partial Airsquats (or crab walks)
LL-RC – Fine or T-PU
HSW – Fine (watch kick-up/down)

 

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