Featured Image – Jemima “Mighty Mouse” on banded Bar Muscle-ups, with Mark and Don in the background, on CrossFit Algoa’s 2022 WOD “You are Not Alone” to celebrate #worldmentalhealthday in 2022! 

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Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

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ONLINE WHITEBOARD/COACHING – 171022

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 the following in Teams of 5 for 30 min with Ath 1 calling the rotation:
Ath 1 – Airbike OR Row 30/20 cal or SDHP 30 (20kg/12kg)
Ath 2 – AMRAP Shuttle Run (6m)
Ath 3 – AMRAP Target Burpees (15.24cm)
Ath 4 – AMRAP Box Step-ups (22.5kg/15kg at 61cm/51cm)
Ath 5 – Rests

Score = Total Reps

6m = 1 Rep
BSUp – hold DB anyhow but cannot rest on leg/box

CFA LITE Options:
Beg1 – 15/10kg BSup (51cm); 16/10kg
Beg2 – 10/7kg BSup (41cm); 12/8kg
Beg3 – 7.5/5kg (30cm); 8/5kg

Substitutions:
Shoulder –
AirB – Fine
Row – Fine but SDHP rather Russ KBS
Run – Fine
T/Bps – Str arm
BSUp – Fine

Back –
AirB – Fine
Run – Bike (2.5x dist)
Row – rather Aibike
T/Bps – Box Bps
BSUp – BW Reduced height

Knee –
AirB – Fine
Run – Fine or Airbike (2.5x dist)
Row – Fine
T/Bps – Fine
BSUp – Reduced height

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