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 – 201022

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) In Teams of 4 – AMRAP the following for 12 min alternating 1 for 1:
5m Sled push high bar/low bar (35kg plus 45kg)

 

Score = Total Reps (5m = 1 rep)
NB – Men push Low Bar or at low bar level on poles ; Women push on poles just above high bar mark

 

CFA/AFL LITE Options:
If alone – Push 10m, then rest 2x time taken to push 10m (i.e. 5 sec push:10 sec rest)
5m = 1 Rep on sleds
NB – Men push Low Bar or at low bar level on poles ; Women push on poles just above high bar mark
Int1/2/3 – same
Beg1 – 35kg plus 30kg
Beg3 – 35kg plus 10kg

 

Substitutions:

Shoulder –
Sled push – Sled pull (harness)

Back –
Sled push – Fine or Sled pull (harness)

Knee-
Sled push – Fine

then…

 

2) CrossFit Algoa’s WOUNDED ANIMAL 4…

Complete the following FT (T2,3):
40 Muscle-ups
…But EMOM complete 7.62 m HS Walk (starting at 0 min)

 

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

 

CrossFit Algoa’s LITE variant of WOUNDED ANIMAL 4…

Int1 – 30, HSW 5m
Int2 – 20, HSW 4m
Int3 – 30 B/MU (B/P) or Jumping MU, HSW 3m or 1 WW
Beg1 – 30 PU (P/G), 30/20 PU (t), 7.62m BW (Str)
Beg2 – 30 RR (1/0.5m), 30/20 PU (k), 7.62m BW (Bnt)

 

Substitutions:

Shoulder –
MU – Strict Rev Grip PU/BOR/RR
HSW – Push-up Hold w opp shlder taps (21 taps)

Back –
MU – Strict Rev Grip PU/RR
HSW – Push-up Hold w opp shlder taps (21 taps)

Knee –
MU – Fine (watch jump-up/drop-off)
HSW – Fine (watch kick-up/down)

 

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