Featured Image – Handstand walking for some of our members, while many others are on various degrees of Wall Walking, as a scaled option!!! Good work everyone!!!!!

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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 – 100622 

 

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 – D-Ball Cleans, Pistols and DB HSPU

 

Score = For Quality

 

then…

 

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

Event 6 FiCT 2021 Individuals – Pinball (https://fittestincapetown.com/fict2021-tests/)

 

For Time:

9-12-15 DB HSPU

18-24-30 D-Ball Cleans (50kg/30kg)

27-36-45 Pistols (alt.)

30m-30m-30m 1 Arm Overhead, 1 Arm Front Rack Carry (30kgx2/22.5kgx2)

 

TC – 18 min

 

Score = Time/TC plus 1 sec/rep missed

10m = 1 Rep on Carry

 

CFA LITE Options:
If no D-Ball/Sand-Bag – band bumpers together
RX DB – 30kgx2/22.5kgx2
RX sub AB – 650m Run
Home-Based DB OH, 1 FR – 25kg/15kg – 50m each
Int1 – HSPU (1.5 def/Flr), 45/30kg, 21-30-39 Pistols, 22.5/15kg, DB 1 OH, 1 FR (25kgx2/20kgx2)
Int2 – HSPU (Flr/1 abm), 40/25kg, 21-30-39 Pistol (Green/Hold Rings), 22.5/15kg, DB 1 OH, 1 FR (22.5kgx2/16kgx2)
Int3 – HSPU (1/2 Abm), 40/25kg, 21-30-39 Pistol (Hip Crease just above Hor), 20/12kg, DB 1 OH, 1 FR (20kgx2/12kgx2)
Beg1 – PPU (61/51cm), 35/20kg, Lunges, 15/10kg, DB 1 OH, 1 FR (15kgx2/10kgx2)
Beg2 – PPU (51/41cm), 30/15kg, 21-30-39 Lunges, 12/8kg, DB 1 OH, 1 FR (12kgx2/8kgx2)
Beg3 – PPU (41cm/Kns on 2x15kg Bps), 20/10kg, 15-21-27 Static Lunge, 8/5kg, DB 1 OH, 1 FR (8kgx2/5kgx2)

 

Substitutions:

Shoulder –
DB HSPU – Plus push-ups 3 for 1
D-Ball – Fine
Pistols – Fine
DB 1 OH, 1 FR – Both on Front Rack

Back –
DB HSPU – Fine (or push-ups 2 for 1)
D-Ball – From Hang or Hip Thrusters (adj reps acc to load)
Pistols – Lunges or Airsquats (2x reps)
DB 1 OH, 1 FR – Fine (lighter as needed)

Knee –
DB HSPU – Fine (watch kick-up/down)
D-Ball – From Hang
Pistols – Static partial Lunges or Airsquats (2x reps)
DB 1 OH, 1 FR – Fine (lighter as needed)

 

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