Featured Image – Marco and Yogan looking for their Team-mates and their Burpees 🙂 … during Bronscor’s Synchro Swimming Event at the recent @EastCapeChamps. Judge Amy keeping a watchful eye!!

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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 – 061022

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) Complete 5 Rounds of the following for Max Reps: 

Min 1 – AMRAP Strict Ring Dips

Rest 1 min

Score = Total Reps

CFA LITE Options:
Int1/2 – S-RD
Int3 – S-RD (R/B)
Beg1 – SD Jumpup or S-RB (B/P)
Beg2 – SPD/Chair Dips (Str)
Beg3 – SPD/Chair Dips (Bnt)

Substitutions:

Shoulder –
RD – Plus Push-ups (3 for 1)

Back –
RD – Fine (but do strict)

Knee –
SD – Fine (but watch jumping)

then…

2) 5 rounds for time of:
20m DB Front Rack Lunge (2×22.5kg/2x15kg)
20m HS Walk

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
If Equipment limited – Mix DB/KB (i.e. 24kg KB/20kg DB for RX)
RX – DB 22.5×2/15x2kg or KB 24×1,20kgx1/16x2kg OR Mix KB/DB
RX PU sub BOR – 40 BOR (DB/KB/BP)
Int1 – 22.5×2/15x2kg; 18m HSW
Int2 – 22.5×2/15x2kg; 17m HSW
Int3 – 20×2/12x2kg; 15m HSW or 5 WW
Beg1 – 15×2/10x2kg; 10 Box Walk-outs/return
Beg2 – 12×2/8x2kg; 20m BearW (str)
Beg3 – 8×2/5x2kg; 15m BearW (bnt)

Substitutions:

Shoulder –
HSW – Pushup hold w opp sh taps (3 per m)
W-Lunge – Fine or Safety Bar Back Rack (BB)

Back –
HSW – Fine or Pushup hold w opp sh taps (3 per m)
W-Lunge – Hip Thrusters

Knee –
HSW – Fine (watch kick-up/down)
W-Lunge – Fine or Partial Static Lunges or Front Squats

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