Featured Images – Michelle on some tough but rewarding sled work!!!!! 

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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 – 281022

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) Half a Heavy Grace – 15 Clean (any) & Jerk (any) (102kg/70kg or 70% 1RM) FT

Score = Load

 

TC – 6 min

Score = Time/TC plus 1 sec/rep missed

 

CFA/AFL LITE Options:

T2 (Level 3) – 90/63kg

T1 (level4) – 85/59kg

Int1 – 75/52kg

Int2 – 70/49kg

Int3 – 65/45kg

Beg1 – 61/43kg

Beg2 – 43/29kg

Beg3 – 35/25kg

 

then…

 

2) Tabata – 20 s Work, 10 s Rest x 8 Rnds (4 min)

Tabata the following (Repeat 8 Oct 22) :

a) Hallow Rocks

Rest 2 min

b) C2B Pull-ups

Rest 2 min

c) Jumping Lunges

Rest 2 min

d) Toes to Bar

Rest 2 min

e) Burpees

Score = Total Reps

CFA LITE:
S-PU Sub BOR BB – 45/30kg (divide reps by 1.5); Single Impl – 25/15kg (divide reps by 2)
Int1 – C2B/BOR (40/25kg; 20/15kg)
Int2 – PU/BOR (40/25kg; 20/15kg)
Int3 – PU/BOR (35/20kg; 16/12kg)
Beg1 – H-Arch Lift; PU (P/G)/Jump PU/BOR (30/15kg; 15/10kg); Step Lunges; HLR (or Lying F2H)
Beg2 – H-Crunch; RR (1/0.5m)/BOR (20/12kg; 12/8kg); Step Lunges; HKR (or Lying K2H)
TC/Beg3 – Crunch; RR (0.5/0m)/BOR (15/8kg; 8/5kg); Static Lunges; Sitting (K2C)
TC (untrained) – complete every 2nd Tabata (i.e. 4 x 20s Work in 4 min)

 

Substitutions:

Shoulder –
HR – Fine (arm on belly)
C2B/PU – Rev Grip PU/RR/BOR
J-Lunges – Fine
T2B – Lying leg raise (F2H or K2H) – 1 arm OH
Bps – Str arm Bps

Back –
HR – H-Crunch OR Cross-Over Crunch
C2B/PU – Rev Grip PU/RR/BOR
J-Lunges – Static Lunge
T2B – F/Bridge 1 = 3 sec (20 sec hold = 7 reps)
Bps – Str arm Bps

Knee –
HR – Fine
C2B/PU – Fine (Watch Kick-up/down)
J-AS – AS or Static Lunge (Limit ROM as needed)
T2B – fine or LITE
Bps – 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