Featured Image – Kerry taking a breather while on some Farmer’s Walk Box Step Overs!!

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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 – 200622 

 

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

 

1) Waiter OHS 1 each side – EMOM for 6 min

 

Score = Load
NB – Use Bumper plate on the palm of your hand

 

CFA LITE Options:
Focus on mobility and maintaining great form!

 

Subs –

Shoulder – Work non-involved side and rehab for involved

Back – Back rehab

Knee – Limit depth and load

 

then…

 

2) Complete the following FT:
50 Bumper GTOH Burpees (25kg/15kg)
1 mile (1609m) Burden Run (25kg/15kg)
50 Bumper Facing Burpees

 

TC – 22 min

Score = Time/TC plus 1 sec/rep missed

NB – RX Bumper Facing Bps – Jump Over Bumper today

 

CFA LITE Options:

RX sub – DB/KB/BP/SB 25kg/15kg

Int1 – 25/15kg Int2 – 20/15kg

Int3 – 20/10kg

Beg1 – 15/10kg; Bp SO

Beg2 – 10/5kg; 80 Bp SO

Beg3 – 5/2.5kg; 60 Bp SO

 

Substitutions:

Shoulder inj –
Bumper GTOH – Bumper Ground to Shlder
Run – Fine
Bumper Bps – Straight Bps

Back –
Bumper GTOH – Plain Bps (straight arm or box/table) and Bumper Ground to Shlder
Run – Fine
Bumper Bps – Straight Bps

Knee –
DL – Fine
HPC – Fine (muscle)
STOH – Strict Press

 

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