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 – 261022

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 for 10 min (5 Rnds) complete the following for Max Load:
Min 1 – Front Squat 3 (80-90% 1RM)
Min 2 – Strict Deficit HSPU 3 (Max Depth)

Score = F/Squat Load plus HSPU Depth in cm or Minus abmat height (in cm) or minus PU band assistance in cm OR minus Piked Push-up theoretical equivalents

 

Theoretical Band Assistance
Red – 5cm
Black (PPU 61cm) – 10cm
Purple (PPU 51cm) – 15cm
Green (PPU Flr) – 20cm
Blue (PPU Kns 2abm) – 30cm
Orange (PPU kns)- 40cm
Abmat riser – minus cm in height

 

CFA LITE Options:
Keep loading so that great form and position are maintained. HSPU see above.

 

Subs..
See below

 

then…

 

2) Repeat 26 Oct 22 – Complete the following 3 AMRAPS:

AMRAP 4:
10 Snatch Deadlift (35kg/25kg)
30 DU

Rest 2 min

AMRAP 4:
10 Hang Power Snatch (35kg/25kg)
30 DU

Rest 2 min

AMRAP 4:
10 Power Snatch (35kg/25kg)
30 DU

 

Score = Total Reps

 

CFA LITE Options:
HB Sub – DB/KB/SB 25kg/15kg Reps 12
Int1 – 30kg/20kg; 25/15kg
Int2 – 25kg/17kg; 22.5/15kg
Int3 – 20kg/15kg; 20/12kg
Beg1 – 15kg/10kg; 15/10kg
Beg2 – 12kg/8kg; 12/8kg
Beg3 – 10kg/7kg; 8/5kg

 

Substitutions:

Shoulder –
DU/SU – Fine
SSD – Fine
HPS – HP Clean
PS – Power Clean

Back –
DU/SU – Fine or Calf Pulses
SSD – Hip thruster
HPS – Hang Muscle Snatch (ligher)
PS – Hang Power Snatch

Knee –
DU/SU – Fine or Calf Pulses
SSD – Fine
HPS – Fine
PS – Fine

 

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