Featured Image – Come support our CrossFit Algoa Teams at “Fittest in PE” this Friday to Sunday… catch all the details at: https://www.fittestinpe.com/! 

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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 – 181022

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) EMOM build to 70% 1RM on the following Lifts:
a) Min 1 – 5: Hang Squat Snatch
b) Min 6 – 10: Hang Squat Clean

Score = Hang Snatch + Hang Clean

 

CFA LITE Options:
Keep loading so that great form and position are maintained

 

Subs..
See below

 

then…

 

2) FiPE IND – https://www.fittestinpe.com/workouts-2022

Event 2

Rx & Intermediate…

2:00 Max Calorie Row
:30 Rest
2:00 to attempt 1RM Hang Snatch
:30 Rest
2:00 Max Calorie Row
:30 Rest
2:00 to attempt 1RM Hang Clean
:30 Rest
2:00 Max Calorie Row
:30 Rest
2:00 to attempt Max Deadlifts @ (100/65kg)/(80/55kg)

TC – 14.5 min

2A = Row A1 + Row A2 + Row A3

2B = Hang Snatch (B1) + Hang Clean (B2)

2C = Total Deadlifts

 

CFA LITE Options:
Cleans and Snatches are Power or Squat
RX – 100/65kg
Int1 – 90/62kg
Int2(Int) – 80/55kg
Int3 – 70/45kg
Beg1 – 16/10kg; 60/40kg
Beg2 – 12/8kg; 50/32kg
Beg3 – 8/5kg; 40kg/25kg

 

Substitutions:
Shoulder –
Row – Fine but SDHP rather Russ KBS
HClean – Fine
HSnatch – Clean
DL – Fine

Back –
Row – rather Aibike
HClean – Hip Thrusters
HSnatch – Hip Thrusters
DL – Back Rehab

Knee –
Row – rather Aibike
HClean – Fine (power clean)
HSnatch – Fine (power snatch)
DL – 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