Featured Image – CrossFit Algoa’s 2022 WOD “You are Not Alone” to celebrate #worldmentalhealthday in 2022! 

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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 – 101022

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

“You are Not Alone” #worldmentalhealthday CrossFit Algoa WOD 2022…

AMRAP 40 min of:
800m Run
40 KB Swings (24kg/16kg)
20 Burpee Box Jump/Step Overs (61cm/51cm)
10 Muscle-ups
5 Wall Walks
Rest 2 min

Score = Total Reps
10 m = 1 Rep

CFA LITE Options:
BBSO – lateral facing
RX – 155 R/Rnd
Int1 – 151 R/Rnd; 6 MU
Int2 – 150 R/Rnd; 6 B-MU (R/B) or Jump-MU (R top head); 4 WW
Int3 – 150 R/Rnd; 6 B-MU (B/P) or Jump-MU (R at chin); 4 WW
Beg1 – 165 R/Rnd; 16/12kg; 10 PU (P/G), 10 Pushups (ts/kns up, ts dwn); Bp BJ/SO (51cm); 5 Half WW
Beg2 – 145 R/Rnd; Run 600m; 12/8kg; 10 RR (1/0.5m), 10 PU (kns up, ts dwn/kns); Bp BSO (41cm); 5x 1-step WW
Beg3 – Rest 5 min/Rnd; 125/121 R/Rnd; Run 500m; 8/5kg; 10 RR (0.5/0m), 10/6 PU (kns); Bp KB SO; 5 WormW

Substitutions:
Shoulder –
Run – Fine
KBS – Sub with Russian KBS
BBJ/SO – Str arm Burpee
MU – Rev Grip Strict/RR/BOR
WW – Push-up Hold (opp shlder taps – 60)

Back –
Run – Bike (2.5x dist)
KBS – Lighter or Hip Thrusters
BBJ/SO – Box Burpee
MU – Rev Grip Strict/RR
WW – Fine or Push-up Hold (opp shlder taps – 60)

Knee –
Run – Bike (2.5x dist)
KBS – Fine
BBJ/SO – Reduce height/step as need
MU – Fine (watch jump-up/drop-off)
WW – Fine or Push-up Hold (opp shlder taps – 60)

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