Featured Image – Yolandi and Wilma after completing the Meiringspoort marathon over the weekend!  

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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 – 131022

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) OHS 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 – Pinch up from last week ; 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) 4 Rounds FT of:
10 Strict HSPU
35 DU
8 Power Snatches (60kg/40kg)
35 DU

TC – 10 min

Score = Time/TC plus 1 sec/Rep missed

 

CFA LITE Options:
Int1 – 8 S-HSPU; 57/37kg; 30 DU
Int2 – HSPU (Flr/1 abm); 53/35kg; 27 DU
Int3 – HSPU (1/2 Abm); 50/32kg; 25 DU
Beg1 – PPU (61/51cm); 2 DU buy-in, then SU; 45/30kg
Beg2 – PPU (51cm/Flr); SU; 35/20kg
Beg3 – PPU (Flr/Kns on 2xabm); 30 SU; 25/15kg

 

Substitutions:

Shoulder –
S-HSPU – Plus push-ups 3 for 1
DU/SU – Fine
PSnatch – Power Clean

Back –
S-HSPU – Fine (or push-ups 2 for 1)
DU/SU – Calf pulses
PSnatch – Lighter Hang Power Snatch/Clean or hip Thrusters

Knee –
S-HSPU – Fine (watch kick-up/down)
DU/SU – Fine
PSnatch – 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