Featured Image – Getting upside down oversees… Don in New York City, USA and Eva in Barcelona, Spain!!!! Who did it best????? 😉

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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 – 180622 

 

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  

 

REMINDER – It’s Youth Day today, so we only have one class today at 8:30 with Open box thereafter until 10:00.

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

 

T/C Testing – T/Challengers Please Re-Tests 1, 2, 3 (whichever you missed)

 

1) CrossFit HQ WOD (190602)

For time:

Row 2,000 meters
21 cleans
15 thrusters
Row 1,000 meters
15 cleans
12 thrusters
Row 500 meters
9 cleans
9 thrusters

M – 135 lb.(61kg), F – 95 lb.(43kg)
Sub for rowing – SDHP 200-100-50 (20/12kg)

 

TC = 30 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE WOD:
Sub for rowing – SDHP 200-100-50 (20/12kg)
Clean – any
Int1 – 55/38kg
Int2 – 50/35kg
Int3 – 45/32kg
Beg1 – Row 1750m-750m-375m (x/10 SDHP 16/10kg); 35kg/25kg
Beg2 – Row 1500m-500m-250m (x/10 SDHP 12/8kg); 30kg/20kg
Beg2 – Row 1200m-400m-200m (x/10 SDHP 8/5kg); 25kg/15kg

 

Substitutions:

Shoulder –
Row – Fine
SDHP – Russ KBS
Thr – Front Squat
Cl – Fine

Back –
Row – Airbike
SDHP – from high hang
Thr – Lighter or Hip Thrusters (loaded/banded)
Cl – Airsquats

Knee –
Row – Fine
SDHP – Fine
Thr – Lighter or Hip Thrusters (loaded/banded)
Cl – Fine (muscle clean)

 

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