Featured Images – A BIG CONGRATULATIONS TO Our CrossFit Algoa RX Team (Dave, Thando, Eva, Hannah), our CrossFit Algoa Intermediate Team (Garric, Audrey, Dylan, Wilma), Rodger in the RX Individuals and Taine on our AFL Competitors Programming.

A massive THANK YOU to all our awesome supporters from CrossFit Algoa at the “Fittest in PE” event this past weekend!!!!!! 

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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 – 241022

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) Last years CrossFit – Lift, Move, Work Online Comp

https://crossfit.leaderboards.com/competitions/2021-crossfit-lift-move-work/ – full deTails

Which track will present the right challenge for you?

The three components in Lift Move Work must be completed sequentially in a single 20-minute session as follows:

Minutes 0-4: Lift (4 minutes)
Minutes 4-6: Rest (2 minutes)
Minutes 6-10: Move (4 minutes)
Minutes 10-12: Rest (2 minutes)
Minutes 12-20: Work (8 minutes)
Minutes 20+: Celebrate with friends, take a nap, etc.

 

LIFT
FROM MINUTES 0-4, ESTABLISH:
TRACKS 1 (Rx), 2 (Int1) & 3 (Beg1)

1-rep-max clean

Score = Load (lb. and kg)

 

then…

 

MOVE
FROM MINUTES 6-10, COMPLETE AS MANY REPS AS POSSIBLE OF:
TRACK 1: Bar muscle-ups

TRACK 2: Pull-ups

TRACK 3: Ring rows

Score = Total Reps

 

then…

 

WORK

FROM MINUTES 12-20, COMPLETE AS MANY REPS AS POSSIBLE OF:
TRACK 1:
30 double-unders
8 single-arm dumbbell push presses (left arm), ♀35 lb./♂50 lb.
8 single-arm dumbbell push presses (right arm), ♀35 lb./♂50 lb.
8 lateral burpees over the dumbbell

TRACK 2:
20 double-unders
6 single-arm dumbbell push presses (left arm), ♀35 lb./♂50 lb.
6 single-arm dumbbell push presses (right arm), ♀35 lb./♂50 lb.
6 burpees

TRACK 3:
20 single-unders
5 single-arm dumbbell push presses (left arm), ♀20 lb./♂35 lb.
5 single-arm dumbbell push presses (right arm), ♀20 lb./♂35 lb.
5 burpees

Score = Total Reps

Scorecards will be available here at the start of competition: Thursday, Oct. 21 at 12 p.m. (noon) PT

Metric equivalents –
♀20 lb./♂35 lb.
♀35 lb./♂50 lb.
15 lb. – 7kg ; 20 lb. – 10kg ; 25 lb. – 11.3kg ; 30 lb. – 13.6kg ; 35 lb. – 15kg; 50lb – 22.5kg

 

CFA LITE:
TRACKS 1 (Rx), 2 (Int1) & 3 (Beg1)

 

Substitutions:

Shoulder –
Clean – Fine or DL
MU – Rev Grip Strict PU/RR and Plus Pushups (3 for 1)
DU/SU – Fine or Jump Clap
DB PP – Hang Power Clean
Bps – Fine or Str arm bps

Back –
Clean – Hip Thrusters (loaded)
MU – find or RR/Strict PU and Push-ups
DU/SU – Fine or Calf Pulses
DB PP – Srict Press or Fine
Bps – Fine or Box/Str arm bps

Knee –
Clean – Muscle Clean or Hang Muscle clean
MU – find or PU and Push-ups
DU/SU – Fine or Calf Pulses
DB PP – Fine or Srict Press
Bps – Fine or Box/Str arm bps

 

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