Featured Image – Judge Don keeping a watchful eye on one of the CrossFit Grahamstown Teams at our recent @EastCapeChamps 

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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 OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

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ONLINE WHITEBOARD/COACHING – 031022

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

Foam Roll/Trigger/Warm-up/Mobilise/Activate

1) Front Squat 10-5-5-3-3-3 – E2ndMon2ndM for 6 Rnds (12 min) (Max Total Loading)

Score = Sum of Load (10 x load + 5 x load + 5 x load + 3 x load + 3 x load + 3 x load)

Goal – 10 – 65-75% 1RM; 5 – 75-80% 1RM; 3 – 80-90% 1RM

CFA LITE OPTIONS:
Keep loading so that great form can be maintained!

then…

2) AMRAP 15 min:
10 x 6m Shuttle Sprint
15 sec Front Squat bottom hold (100kg/70kg)
20 Wall Balls (10kg/6.3kg)
20 T2B

Score = Total Reps

CFA LITE Options:
T2B sub RX – Lying Feet 2 Hands
RX – HB… Thruster sub WB (25kg/15kg)
Level1 – 90/63kg
Int1 – 80/55kg; WB/sub Thr (22.5/15kg)
Int2 – 70/50kg; WB/sub Thr (22.5/15kg)
Int3 – 60/42kg; WB (9.1/6.3kg, 9ft/8ft lower height)OR Th 20/12kg; HLR (Ts2Chest) (Lying F2H)/Toes2Chest
Beg1 – 50/35kg; WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg); HLR (Lying K2H)
Beg2 – 40/25kg; WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg); HKR (Lying K2H)
Beg3 – 30/20kg; WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg); Sit K2C

Sub’s –
Shoulders –
Run – Fine
FS hold – Fine or Back Sq
WB – Fine or WB FS
T2B – Lying Ft to hands (inv arm on belly)

Back –
Run – Airbike 2.5x dis
FS hold – Rear Bridge
WB – Fine or WB FS or Hip Thrusters
T2B – Front Bridge (3 sec/rep)

Knees –
Run – Fine or Airbike 2.5x dis
FS hold – Fine or limit depth and load
WB/Thr – Fine or Banded partial Airsquats (or crab walks)
T2B – Fine (Watch jump-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 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