Featured Image – In honour of Shirley Anne Levey, Dave’s mom who passed away 21 June 2007. (DOB 23 July)! She will always be remembered for her caring and loving nature!!!

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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 – 210622 

 

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) Hang Snatch (squat), Snatch (squat) – EMOM 10 min (Climb to Max Day)

Score = Load

Subs – see below

 

then…

 

2) SHIRLEY – In honour of Shirley Anne Levey, Daves mom who passed away 21 June 2007. (DOB 23 July)! She will always be remembered for her caring and loving nature! ;

1) “Shirley” – for Time:
21 Snatch 50 kg / 30 kg
21 C2B Pull-up’s
21 m HS Walk
15 Snatch 50 kg / 30 kg
15 C2B Pull-up’s
15 m HS Walk
9 Snatch 50 kg / 30 kg
9 C2B Pull-up’s
9 m HS Walk

 

Score = Time

 

CFA LITE Options:

Int1 – 15-12-9m HSW or 7-5-3 WW

Int2 – 45/27kg, 12-9-6m HSW OR 5-3-1 WW, PU

Int3 – 40/25kg, PU ; Beg1 – 30/20kg, PU (G/P), 42-30-18m BW (str)

Beg1 – 20/12kg, RR (1/0,5m), 42-30-18m BW (str) ; NB – Squat snatch but PS, OHS allowed

 

Subs:

Shoulder –
Snatches – Cleans
C2b PU – Rev grip strict PU (60%) or RR/BOR
HSW – push-up hold – opp shlder taps (3 for 1 m)

Back –
Snatches – lighter OR Airsquat with Bands OR Hiplifts (Banded)
C2B PU – Rev grip strict PU (60%) or RR/BOR
HSW – Wall Walk or push-up hold – opp shlder taps (3 for 1 m)

Knee –
Snatches – limit load/depth
C2B PU – Fine (watch jump-up/drop-off
HSW – Fine but 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