Featured Image – Judge Rose, from CrossFit Grahamstown, judging Paul and Ange on D-Ball lunges, in the Beginner Division at our recent @EastCapeChamps 

#EastCapeChamps #rebelelitefitness #rebel #milltrans #AlwaysFitLeague #AreYouIn #Endurade #EnduradeSports #Nutritech #NutritechFit #Bronscor #CrossFitAlgoa #CrossFitAlgoaKids #FutureTech #ItensityOnline #CabalCoffeeRoastery #thendesolution #cbs #kriekkriekboom #RealJoy #NaturalSpringWater #ShaunBennProjects #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CrossFitSA #CrossFit #CandyWrapPE #CRHAfricaGQ #AdientGQ

____________________________________________________

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 

#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

 

ONLINE WHITEBOARD/COACHING – 041022

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) AMRAP 10 min (5 Rnds):
Min 1 – Stict HSPU
Min 2 – DU

Score = Total Reps

 

CFA LITE Options:
Int1 – same
Int2 – HSPU (Flr/1 abm)
Int3 – HSPU (1/2 Abm)
Beg1 – PPU (61/51cm); 3 DU buy-in, then SU
Beg2 – PPU (51cm/Flr); SU
Beg3 – PPU (Flr/Kns on 2xabm); SU

 

Substitutions:

Shoulder –
HSPU – Plus push-ups 3 for 1
DU/SU – Fine

Back –
HSPU – Fine (or push-ups 2 for 1)
DU/SU – Calf pulses

Knee –
HSPU – Fine (watch kick-up/down)
DU/SU – Fine

 

then…

 

2) Complete 5 Rnds Ft:
20 Pull-ups
10 TNG Power Snatches (60kg/40kg)

TC – 15 min

Score = Time/TC plus 1 sec/rep missed
TNG PS – min 3 reps

 

CFA/AFL LITE Options:
Int1 – 18 PU; 57/37kg
Int2 – 17 PU; 53/35kg
Int3 – 16 PU; 50/32kg
Beg1 – 15 PU (P/G); 45/30kg
Beg2 – 15 RR (1.5/1m); 35/20kg
Beg3 – 15 RR (1/0,5m); 25/15kg

 

Substitutions:

Shoulder –
PU – Rev Grip or RR or BOR
PS – Power Clean

Back –
PU – 45 Strict Rev Grip or RR
PS – Hang Power Snatch ligher or Hip Thrusters

Knee –
PU – Fine (watch jump-up/drop-off)
PS – Fine or Muscle Snatch

 

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