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 – 221022

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

 

For those who missed yesterday, complete today OR complete any OTHER Workout missed this week!

 

1) Tabata the following:

a) DB Lateral Facing Burpees

1 min Rest

b) Jumping alternate Lunges

1 min Rest

c) Sit-Ups

1 min Rest

d) Push-ups

1 min Rest

e) DB Split Jerk (1 Rnd L, next R)

1 min Rest

f) DB(x1) Thruster (1 Rnd L, next R) (22.5kg/15kg)

1 min Rest

g) Double Under

 

Score = Total Reps

 

CFA LITE:
29 minutes
Int1 – 25/15kg

Int2 – 22.5/15kg

Int3 – 20/15kg

Beg1 – 15/10kg, Lunge, PU (ts/Kns up, ts dwn), SU

Beg2 – 10/7.5kg, Bp SO, Lunge, PU (kns up, ts dwn/kns), SU

Beg3/TC – 7.5/5kg, Bp SO, Static Lunge (1x abm), PU (kns), SU

 

Subs –
Shoulder:
DB Lat Facing Bps – Str arm
J/Alt Lunge – Fine
SU – Fine (inv arm on belly)
PU – Plus push-ups (3 for 1)
DB SJ – Inv side Hang Power Clean
DB Thr- Front Squat involved side
DU/SU – Fine

Back:
DB Lat Facing Bps – Str arm
J/Alt Lunge – Static Lunge
SU – Front Bridge (3 sec – 1 rep)
PU – Fine
DB SJ – Strict press
DB Thr- Airsquat
DU/SU – SU or Calf Pulses

Knee:
DB Lat Facing Bps – Fine
J/Alt Lunge – Fine or Step/static or Airsquat
SU – Fine
PU – Fine
DB SJ – Fine or Push Press
DB Thr – Fine (limit load/depth)
DU/SU – Fine or Calf Pulses

 

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