Featured Images – Some of our support crew 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 – 251022

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) Candy
5 rounds for time of:
20 pull-ups
40 push-ups
60 squats

OR

Maggie
5 rounds for time of:
20 handstand push-ups
40 pull-ups
60 single-leg squats, alternating legs

TC = 30 min

Score = Time/TC plus 1 sec/rep missed
PU – sub BOR (22.5/15kg)

Compare to 200413 / 180611./ 060728

CFA LITE Options:
Candy and Maggie are the less frequently seen cousins of Cindy and Mary. Newer athletes should stick with variants of Candy and modify the movements and reps to limit muscular failure.Int1 – Maggie – 1/2 Abm
Rx to Level 4 – Candy RX or Maggie ;
Int1 – RX Candu or Maggie – 1/2 Abm ;
Int2 – Rx Candy or Maggie – 2/3 Abm ;
Int3 – Candy – RX ;
Beg1 – Candy – 4 Rnds (PU – P/G or J-PU or BOR 15/10kg), 40/30 PU (ts) ;
Beg2 – Candy – 4 Rnds (RR – 1/0.5m) or (BOR 10/7.5kg), 25 PU (ts)/40 PU (kns) ;
Beg3 – Candy – 3 Rnds (RR – 0.5/0m) or (BOR 7.5/5kg), 40 PU (kns)

Substitutions:

Shoulder –
Pull-Up – Rev Grip Strict PU/RR
PU/HSPU – plus PU
AS/pisols – Fine

Back –
Pull-Up – Fine or RR/Strict PU and Push-ups
PU/HSPU – Fine or Lite
AS/pisols – AS Fine (do Candy – limit depth as needed)

Knee –
Pull-Up – Fine or RR/Strict PU and Push-ups
PU/HSPU – Fine or Lite
AS/pisols – AS Fine (do Candy – limit depth as needed)

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