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

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ONLINE WHITEBOARD/COACHING – 141022

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 2 Rnds of the following:

Part A: From 0 – 4 min and (16 – 20 min – Rnd 2)…

Row 500m/400m or 50 SDHP (32kg/24kg)

Into…

find a 1 RM Max Hang Snatch

 

TC – 4 min (20 min Rnd 2)

 

Rest 3 min…

 

Part B: From 7:00 – 11:00 (4 min) and (23 – 27 min – Rnd 2):

600m/500m or 60 SDHP (32kg/24kg)

 

Into….

 

AMRAP Deadlift (100kg/65kg)

Rest 5 min (11:00-16:00 Rnd 1)

 

TC – 11 min (Rnd 1) and (27 min – Rnd 2)

Score = Hang Sntch Load (Rnd 1), plus Hang Snatch Load (Rnd 2), plus DL Reps (Rnd 1), plus DL Reps (Rnd 2)

 

CFA LITE Options:
SDHP sub – 1 Rep = 10m; RX- L4 Heavier (32/24kg)
Level2 – 95/66kg
Level4 – 90/63kg
Int1 – 20/12kg; 80/55kg
Int2 – 20/12kg; 75/52kg
Int3 – 20/12kg; 70/50kg
Beg1 – Row 450/350m or 45 SDHP; PartB- 550/450m or 55 SDHP 16/10kg; 65/45kg
Beg2 – Row 400/300m or 40 SDHP; PartB – 500/400m or 50 SDHP 12/8kg; 50/25kg
Beg3 – Row 350/250m or 35 SDHP; PartB – 450/350m or 45 SDHP 8/5kg; 40/25kg

 

Substitutions:

Shoulder –
Row – Fine
SDHP – USA KBS
DL – Fine
HS – Hang Clean

Back –
Row – airbike 2.5x dis
SDHP – rather airbike
DL – Hip Thruster
HS – Back Rehab mvt or Airsquat

Knee –
Row – Fine
SDHP – Fine
DL – Fine
HS – Fine (limit depth/load)

 

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