Featured Image – Monday’s early morning class on CrossFit Algoa WOD “You are Not Alone” to celebrate #worldmentalhealthday in 2022!  This was a tough 40 min AMRAP that included an 800m run, with other weight-lifting and gymnastics movements!!  

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ONLINE WHITEBOARD/COACHING – 121022

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) Practice Handstand Walking/ Handstands at Wall / Piked Holds

 

Score = For Quality

 

then…

 

2) Complete the following FT:

HS Walk 20m

HS Hold 1 min
21 Pull-ups
21 KB Snatch (24kg/16kg)

HS Hold 1 min
18 C2B PU
18 KB OHS (24kg/16kg)

HS Hold 1 min
15 B-MU
15 KB GTOH (24kg/16kg)

HS Walk 20m

 

TC – 17 min

Score = Time/TC plus 1 sec/Rep missed

NB – KB GTOH – yes it is from the floor as per FiPe mvt std

 

CFA LITE Options:
Int1 – 18m HSW; PU, 16 C2B, 10 B-MU
Int2 – 16m HSW; PU, 14 C2B, 10 B-MU (R/B)
Int3 – 16m HSW 0r 5 WW ; 18 PU, 12 C2B, 8 B-MU (B/P)
Beg1 – 5 Half WW; DB 15/10kg; 21 PU (P/G), 18 C2B (P/G), 15 C2B (P/G) plus 15 Dips (B/P)
Beg2 – 5x 1-step WW; DB 10/7kg; 21 RR (0.5/0m), 18 RR (1/0.5m), 15 RR (1/0.5m), 15 Seated PD (str)
Beg3 – 5x WormW; DB 7.5/5kg; 21 RR (0/+0.5m), 18 RR (0.5/0m), 15 RR (0.5/0m), 15 Seated PD (bnt)

 

Substitutions:
Shoulder –
HSW – Push-up hold – Opp sh taps (3 per meter)
KBS – Sub with Russian KBS
KB OHS – KB/DB F/Squat
KB GTOH – KB/DB G2Shlder
PU/C2B/MU – Rev Grip Strict/RR/BOR
Dip – Crab hold (3sec per rep)
WW – Push-up Hold (opp shlder taps – 60)

Back –
HSW – Push-up hold – Opp sh taps (3 per meter)
KBS – Lighter or Hip Thrusters
KB OHS – Lighter or Airsquat
KB GTOH – KB/DB from Hang to OH (muscle and light)
PU/C2B/MU – Rev Grip Strict/RR
Dip – Crab hold (3sec per rep)
WW – Push-up Hold (opp shlder taps – 60)

Knee –
HSW – Fine (watch kick-up/down)
KBS – Fine
KB OHS – Fine (deload/watch depth)
KB GTOH – Fine
PU/C2B/MU – Fine (watch jump-up/down)
Dip – Fine
WW – 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