Featured Image – Last 3 day’s to register for our 6 week NEW YOU Kick-start Transformation Challenge!!!!!  If you are interested… click on the following link – https://crossfitalgoa.com/transformation-challenge/  – and go complete the contact form to receive all the info! We start this Monday eve (Oct 31st) at 19:45 … so go sign-up ASAP!!!!

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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 – 291022

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)
a) Hang Power Clean 2 – EMOM 10 min (Start 60% 1RM, Build to Max Day)

 

Score = Load

 

CFA LITE Options:
Keep loading at a level so that great technique is maintained

 

Sub’s –
Shoulder – Fine or Deadlift

Back – Lighter or Hip Thrusters (banded/loaded)

Knee – Lighter or Muscle Clean or Hip Thrusters (banded/loaded)

 

then…

 

2) Repeat 9 Oct –

Complete 3 Rnds of the following FT:
21 Strict Ring Dips
15 Hang Power Cleans (75kg/52kg)
600 m Run

 

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
RX – Single-arm (DB/KB/B-Pack) or light BB 29 reps on OHS 25/15kg
Int1 – 70/50kg; 22.5/15kg; 18 SD
Int2 – 60/40kg; 20/15kg; 15 SD
Int3 – 50/32kg; 16/12kg; 21 SD (R/B) or 15 Jumpup, lower dwn
Beg1 – 40/25kg; 15/10kg; 21 SD (B/P) or 12 Jumpup, lower dwn
Beg2 – 30/20kg; 12/8kg; SPD (str) or Chair Dips (Str)
TC/Beg3 – 25/15kg; 8/5kg; 400m

 

Substitutions:
Shoulder –
SD – Push-ups or sub with RR (or BOR)
HPC – Fine or Deadlifts
Run – Fine

Back –
SD – fine
HPC – Fine (lighter) or Hip Thrusters (loaded)
Run – Fine or Cycle (2.5x dist)

Knee –
SD – fine
HPC – Muscle Clean (lighter) or Hip Thrusters (loaded)
Run – Fine or Cycle (2.5x dist)

 

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