Featured Image – Hannah on “Endurades – Suns Out, Guns Out” at the recent @EastCapeChamps. Judge Anje from 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 – 081022

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 the following for Max Reps on a Running Clock (0-30 min):
Min 1-4:
AMRAP Thrusters (60kg/40kg) but EMOM starting at zero min, complete 5 BBF Bps

Min 5 – Rest

Min 6-9:
AMRAP Rope Climbs (4.57) but EMOM starting at zero min, complete 5 BBF Bps

Min 10, 11 – Rest

Min 12-15:
AMRAP Squat Snatches (60kg/40kg) but EMOM starting at zero min, complete 5 BBF Bps

Min 16, 17, 18 – Rest

Min 19-22:
AMRAP Ring MU but EMOM starting at zero min, complete 5 BBF Bps

Min 23-26 – Rest

Min 27-30:
AMRAP FW Box Step Over (30kg,32kg/20/24kg at 61cm/51cm) but EMOM starting at zero min, complete 5 BBF Bps

Score = Total Reps (including BBF Bps)

 

CFA/AFL LITE Options:
NB – you cannot miss the BBF Bps
Int1 – 57/37kg; R-MU; 30kgx2/20kgx2, RC
Int2 – 53/35kg; B-MU (R/B) or Jump-R-MU (Bottom rings top head); 25kgx2/16kgx2, Half RC (no jump)
Int3 – 4 BBF Bps; 50/32kg; B-MU (B/P) or Jump-R-MU (Bottom rings a chin); 25kgx2/15kgx2; 2x Pulls RC
Beg1 – 4 BBF Bps (SO); 16/10kg; 45/30kg; PU (P/G); 20kgx2/12kgx2, Ly to Stand R-pulls (hips/kns str-3 for 1 rep)
Beg2 – 3 BBF Bps (SO); 12/8kg; 35/20kg; RR (1/0.5m); 15kgx2/10kgx2, Ly to Stand R-pulls (kns str-3 for 1 rep)
Beg3 – 3 Bps; 8/5kg; 25/15kg; RR (0.5/0m); 10kgx2/7kgx2, Ly to Stand R-pulls (squat-3 for 1 rep)

 

Subs:

Shoulder –
Thr – Front Squat
FW-BSO – Fine
RC – Fine or Scaled
Snatch – Clean
R-MU – Rev Grip Strict PU or RR/BOR
BBF Bps – Str arm Bps

Back –
Thr – Lighter/Hip Thruster
FW-BSO – Lighter/lower or Airsquats
RC – Fine (watch drop-off) or scaled
Snatch – Hip Thruster
R-MU – Rev Grip Strict PU or RR
BBF Bps – Box Bps

Knee –
Thr – Lighter/Hip Thruster
FW-BSO – Fine or Reduced Load/Height
RC – Fine (watch drop-off)
Snatch – Fine (limit depth/load as needed)
R-MU – Rev Grip Strict PU or RR
BBF Bps – Str arm Bps

 

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