Featured Images – Wilma and Garric on Kipping HSPU 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 – 271022

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 low bar, 5m standing sled pull (35kg plus 45kg/20kg)
NB – feet not allowed to move

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:

Alternating 1 for 1 – 1 pushes, next pulls

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/10kg
Beg2 – 35kg plus 20kg/5kg
Beg3 – 35kg plus 10kg/0kg

 

Substitutions:

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

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

Knee-
Sled push – Fine
Sled pull – Fine

 

then…

 

2) Complete 3 Rnds of the following FT:
15 HSPU
9 Box Step-Overs (25kgx2/16kgx2 on 61cm/51cm)
400m Run

 

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
Home-based – DB/KB/BP – 25kg/15kg but 30 reps Lunges
Int1 – 12 HSPU; 22.5/15kg Lngs
Int2 – 1/2 Abm; 22.5kgx2/15kgx2; 20/15kg Lngs
Int3 – 2/3 Abm; 20kgx2/12kgx2 ; 16/12kg Lngs
Beg1 – PPU (61cm/51cm); 15kgx2/10kgx2 (61/51cm); 15/10kg lngs
Beg2 – PPU (51cm/Flr); 10kgx2/5kgx2 (51cm); 12/8kg Lngs); Run 300m
Beg3 – PPU (Flr/kns); 7.5kgx2/2.5kgx2 (41cm); 8/5kg Lngs; Run 300m

Substitutions:
Shoulders inj –
HSPU – Plus Pus-ups (3x)
BSO – Fine
Run – Fine

Back and Knee inj –
HSPU – Fine but wat kik-up and down
BSO – Lighter and reduced height or Hip Thrusters (single-leg)
Run – Airbike/Bike or 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