Featured Image – Hannah and Eva working on D-Ball Cleans over the Yoke… during a strongman type workout at the 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 – 051022

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) OHS 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 17 min:
400m Run
6 Wall Walks
8 OHS (80kg/52kg)

Score = Total Reps

CFA LITE Options:

10m = 1 Rep ; 54 Reps/Rnd

Int1 – 75/50kg; 6 WW
Int2 – 70/45kg; 6 WW
Int3 – 65/42kg; 5 WW
Beg1 – 50/40kg; 6 Half WW
Beg2 – 40/25kg; 6 1-step WW
Beg3 – 30/18kg; WWalk

Substitutions:
Shoulder –
Run – Fine
WW – PU Hold w opp sh taps (9 for 1)
OHS – F/Squat

Back –
Run – Airbike 2.5x dist
WW – Fine or PU Hold w opp sh taps (9 for 1)
OHS – Reduced load/depth

Knee –
Run – Airbike 2.5x dist
WW – Fine or PU Hold w opp sh taps (9 for 1)
OHS – Reduced load/depth

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