Featured Image – Alex in her ORP “Optimal Recovery Position” after CrossFit Algoa’s 2022 WOD “You are Not Alone” to celebrate #worldmentalhealthday in 2022! 

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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) AMRAP 40:20 for 8 min:

6m Shuttle Sprint

Score = Total Reps
Std – both feet cross line and 1 hand touches floor

 

CFA LITE:
All same

 

Sub’s

Shoulder –
S-Run – Fine

Back –
S-Run – Airbike (cal) 1cal = 2 reps on S-Run

Knee –
S-Run – Fine or Airbike (cal) 1cal = 2 reps on S-Run

 

then…

 

2) AMRAP the following for 16 min with Ath 1 calling the rotation:

Athlete 1 – 8x 5m Sled push high bar/low bar (35kg plus 55kg/25kg)
Athlete 2 – AMRAP Legless Rope Climb (4.1m)
Athlete 3 – AMRAP Thrusters (50kg/33kg)
Athlete 4 – AMRAP Wall Balls (13.6kg/10kg)

Score = Total Reps

 

CFA/AFL LITE Options:
5m = 1 Rep on sleds
NB – Towell looped over pull-up bar (leg mvt/kipping allowed); 6 T-PU = 1 Rep
Use KB or closest DB loading
Int1 – 35kg plus 50/23kg; 45/30kg; LL-RC; 10/6.3kg WB
Int2 – 40/25kg; Half LL-RC no jmp; 10/6.3kg WB
Int3 – 35kg plus 45/15kg; 35/20kg; 4/asc Pulls LL-RC or 6/asc R-PU; 10/6.3kg WB
Beg1 – 35kg plus 40/13kg; 30/15kg; Rope-PU (P/G); 51cm; 6.3/4.5kg WB
Beg2 – 35kg plus 20/0kg; 20/12kg; Rope Pulls (Ly2 stand – str kns); 51cm; WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm)
Beg3 – 35kg plus 20/0kg; 15/8kg; Rope Pulls (Ly2 stand – bnt kns/hips); 41cm; WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm)

 

Substitutions:

Shoulder –
Sled push – Sled pull (harness)
LL-RC/T-PU – Fine Strict R-PU / Towel RR (walk forward to inc difficulty)
Thr – Front Squat
WB – WB Squat

Back –
Sled push – Fine or Sled pull (harness)
LL-RC/T-PU – Fine Strict R-PU / Towel RR (walk forward to inc difficulty)
Thr – Hip Thruster
WB – AirSquat

Knee-
Sled push – Fine
LL-RC/T-PU – Fine (watch jump-up/drop-off)
Thr – Fine (limit depth load)
WB – 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