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 – 191022

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 complete the following for Max Load:
Min 1 – Front Squat 3 (70-80% 1RM)
Min 2 – Strict Weighted Rev Grip Pull-up 3 (Max Loading)

 

Score = F/Squat Load plus PU Load (BW plus loading) or Minus PU band assistance (BW less band assistance)

Theoretical Band Assistance: 
Red – 5kg
Black – 10kg
Purple – 15kg
Green – 20kg
Blue – 30kg
Orange – 40kg

 

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

 

Subs..
See below

 

then…

 

2) FiPe TEAM – https://www.fittestinpe.com/workouts-2022

Event 4 – Snuggles Pace

Rx & Intermediate

For Time
20 Sync Shuttle Sprints (6M) – to work MF Pair Sandbag Hold (70/45kg)/(INT – 45/35kg)
140 Wall Balls (20lb/14lb to 10ft)/(INT – 20lb/14lb to 9ft)
140 Toes To Bar / 70 Toes To Bar
20 Sync Shuttle Sprints – to work MF Pair Sandbag Hold (70/45kg)/(INT – 45/35kg)

 

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

 

Workout Flow
At 3,2,1 Go, the first MF pair will run to their sandbags, pick them up, and release the other MF Pair to start their sync Shuttle sprints. The pairs may swop out athletes at any time, as long as 1 male and 1 female are holding a sandbag. A sync shuttle sprint is where both athletes sync with both hands behind the line, i.e. four hands touch the floor at the same time.

After the 20th shuttle, all 4 athletes will run to the waiting zone, and release their first athlete to complete 140 Wall Balls. The athletes may swop out whenever they want, but will have to come and tag the other athlete in the waiting zone. The athletes must also keep the order of M1-F1-M2-F2.

This order may not change during the Wall Balls/Toes To Bar section. After the Wall Balls, the athletes may start their 140 Toes To Bar, also splitting the reps between all 4 athletes. PLEASE NOTE, athletes MUST face the wall when doing Toes To Bar.
After the last Toes To Bar, the athletes will repeat the Shuttle Sprint sequence until another 20 reps are completed.

 

CFA/AFL LITE Options:
If Alone – Run 10x 6m Shuttles and Hold SB for time taken
6m = 1 Rep  ;  S Run – both hands and feet must touch floor after beacon
RX – 9.1/6.3kg
Sandbag Hold sub – Front Rack Hold (70/45kg); complete 25% of the reps for the WB and T2B
Int1 – 10/6.3kg; 120 T2B
Int2 – 10/6.3kg; 100 T2B
Int3(INT) – 10/6.3kg at 9ft; 70 T2B; 45/35kg
Beg1 – 6.3/4.5kg; 140 HLR
Beg2 – 6.3/4.5kg, 9ft-274.3cm/8ft-243cm; 140 HKR
Beg3 – 6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm; 100 C2K

 

Substitutions:

Shoulder –
Run – Fine
WB – WB Squat
T2B – Front Bridge (3sec/1rep)

Back –
Run – Fine
WB – WB Squat
T2B – Front Bridge (3sec/1rep)

Knee-
Run – Fine
WB – WB Squat
T2B – Front Bridge (3sec/1rep)

 

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