Featured Image – Movement Lab’s Slum Town Sled Dogs on “DVSN’s – You VS You Finals” at the recent @EastCapeChamps. Judge Rose from CrossFit Grahamstown keeping movement standards high!

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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 – 071022

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) Deadlift 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 10 min (BB – 60kg/40kg) of:
200m Row or 20 SDHP (20kg/12kg)
10 Deadlift
8 Hang Power Clean
6 Push Press/Jerk

 

Score = Total Reps

 

CFA/AFL LITE Options:
Row sub – SDHP 20/12kg (10m = 1 Rep)
Int1 – 57/37kg
Int2 – 53/35kg
Int3 – 50/32kg
Beg1 – 16/10kg; 45/30kg
Beg2 – 12/8kg; 35/20kg
Beg3 – 8/5kg; 25/15kg

 

Substitutions:

Shoulder –
Row – Fine
SDHP – USA KBS
DL – Fine
HPC – Fine
PP/PJ – extra HPC/DL

Back –
Row – airbike 2.5x dis
SDHP – rather airbike
DL – Hip Thruster
HPC – Hang M/clean
PP/PJ – lighter/strict press

Knee –
Row – Fine
SDHP – Fine
DL – Fine
HPC – Fine
PP/PJ – Fine

 

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