Featured Image – From left Zach, Ash and Kerry on a Spicy couplet of Jumping Alternate Lunges and Push-ups!!!!

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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 – 250622 

 

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) RX/INTERMEDIATE/BEGINNER – Event 6 A & B (Bronscor’s Total)

IF ALONE – complete each of the below in 3 min

Each find your Maximum Load on the following lifts:

A) 6 Min to find 2 Rep Max Bench Press

B) 6 Min to find a Max Load on Squat Clean
(*Power clean, Front Squat Allowed)

Event 6 Score = Sum of Max Load lifted for each Athlete on each movement

 

then…

 

RX – WOD 7 (Always Fit League’s Chipper)

IF ALONE – 38 WB-AS hold for time taken, 3 RC-hold for time taken, 30 B/BJO, 15 STOH-hold for time taken, 8 TGU-OH hold for time taken

In Teams of 4, complete the following Chipper FT:
150 Partner Yoke Wall Balls (13.6kg/10kg) (M/M ; F/F) – Partners Airsquat bottom hold
10 Partner Rope Climb from sitting (2.7m) (Men – Legless) – 1 for 1 (M1/F1 or M2/F2 Front Rack Hold – 70kg/45kg)
60 Indian file Synchro Burpee BJO (61cm/51cm) (M1/F1 ; M2/F2)
10 Partner Rope Climb from sitting (2.7m) (Men – Legless) – 1 for 1 (M1/F1 or M2/F2 Front Rack Hold 70kg/45kg)
30 Synchro STOH (70kg/45kg) – F/B Goblet Squat Hold (27.8kg/17.8kg)
10 Partner Rope Climb from sitting (2.7m) (Men – Legless) – 1 for 1 (M1/F1 or M2/F2 OH hold – 70kg/45kg)
15 Synchro F/B Turkish Get-ups (27.8kg/17.8kg) – (M1/F1 or M2/F2 OH Hold 70kg/45kg)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

 

INTERMEDIATE – WOD 7 (Always Fit League’s Chipper)

Teams of 4, complete the following Chipper FT:
150 Partner Yoke Wall Balls (10kg/6.3kg) (M/M ; F/F) – Partners Airsquat bottom hold
10 Partner Rope Climb from sitting (2.7m) 1 for 1 (M1/F1 or M2/F2 Front Rack Hold – 60kg/35kg)
50 Indian file Synchro Burpee BJO (61cm/51cm) (M1/F1 ; M2/F2)
10 Partner Rope Climb from sitting (2.7m) 1 for 1 (M1/F1 or M2/F2 Front Rack Hold 60kg/35kg)
25 Synchro STOH (60kg/35kg) – F/B Goblet Squat Hold (20.8kg/12.8kg)
10 Partner Rope Climb from sitting (2.7m) 1 for 1 (M1/F1 or M2/F2 OH hold – 60kg/35kg)
15 Synchro F/B Turkish Get-ups (20.8kg/12.8kg) – (M1/F1 or M2/F2 OH Hold 60kg/35kg)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

 

BEGINNER – WOD 7 (Always Fit League’s Chipper)

Teams of 4, complete the following Chipper FT:
150 Partner Yoke Wall Balls (6.3kg/4.5kg) (M/M ; F/F) – no hold
20 Rope Pulls – lying to standing (str legs) 1 for 1 (M1/F1 or M2/F2 Front Rack Hold – 40kg/25kg)
50 Indian file Synchro Burpee SO (51cm/51cm) (M1/F1 ; M2/F2)
20 Rope Pulls – lying to standing (str legs) 1 for 1 (M1/F1 or M2/F2 Front Rack Hold – 40kg/25kg)
25 Synchro STOH (40kg/30kg) – F/B Goblet Squat Hold (12.8kg/7.8kg)
20 Rope Pulls – lying to standing (str legs) 1 for 1 (M1/F1 or M2/F2 Front Rack Hold – 40kg/25kg)
15 Synchro F/B Turkish Get-ups (12.8kg/7.8kg) – (M1/F1 or M2/F2 OH Hold 40kg/25kg)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE:
TGU – get-up only (no return)
Stubby F/B – 7.8kg Bar only
Int1 – WB 10/6.3kg, RC legs, 60/35kg, 50 B/BJO, F/B GS/TGU 20.8/12.8kg
Int2 – same but 55/32kg
Int3 – Leg assisted Rope PU 6/ascent, 50kg/29kg
Beg1 – WB 6.3/4.5kg, 20 Rope Pulls – lying to stand (str), 40/25kg, F/B GS/TGU 12.8/7.8kg
Beg2 – WB 6.3/4.5kg, 20 Rope Pulls – lying to stand (str legs), 30/20kg, F/B GS/TGU 7.8kg/Normal DB 5kg

 

Substitutions:

Shoulder –
WB – WB FSquat
Bps – Str arm
Rope C – Fine or Rope Rows (6 for 1 RC or 3 for Rope pulls)
FR Hold – Fine or Dead hold
STOH – Hang Power Clean
F/B G-Squat – Fine
TGU – non-involed only or 3 x reps in lunges (weight in hand or on shlder)

Back –
WB – Fine or Airsquat 2 for 1
Bps – Str arm/Box
Rope C – Fine or Rope Rows (6 for 1 RC or 3 for Rope pulls)
FR Hold – Front Bridge hold
STOH – Strict press (single arm lighter) or pushups
F/B G-Squat – Airsquat hold
TGU – lighter (i.e. even at Body weight)

Knee –
WB – Fine
Bps – Fine
Rope C – Fine (watch jump up/dwn)
FR Hold – Fine
STOH – Fine
F/B G-Squat – Fine (limit depth as needed)
TGU – Fine or TGU Sit-up plus 2 x weighted airsquats

 

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