Featured Image – Last day today 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 tonight – 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 – 311022

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) Complete the Benchmark – Randy – 75 Snatches (any) 34kg/25kg – FT

 

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

 

Home-Based/Cardio Class Randy Variant – 100 DB Snatches (25kg/15kg) – FT

 

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

 

*New TC members – complete DB Swings

 

CFA LITE Options:
HB (DB/KB/BP/Light BB) 25/15kg
Int1 – 30/22kg; 25/15kg
Int2 – 27/20kg; 22,5/15kg
Int3 – 25kg/17kg; 20/15kg
Beg1 – 22kg/15kg; 15/10kg
Beg2 – 20kg/12kg; 10/5kg
Beg3 – 15kg/8kg; 7.5/2.5kg

 

then…

 

2) In groups of 4 – AMRAP 15 min of 8m Sled Push (low bar OR high bar) (Sled 35kg, plus 50kg/Sled 35kg plus 25kg).
– Once you finished your sled push, complete 5 airsquats and 3 burpees. Rest as needed btwn each sled push.

Score = Total Reps
1m = 1Rep ; 1 cal = 1 Rep

Note – Sled Push – low bar 1 way, high bar other!

 

CFA LITE Options:
RX/Int1/2/3 – same
Beg1 – 35kg,25kg/35kg,5kg
Beg3 – 35kg,15kg/35kg,0kg

 

Substitutions:

Shoulder –
Sled Push – Fine or Harness (pull)
Bps – Str arm
AS – Fine

Back –
Sled Push – Fine or Airbike (4-6 cal)
Bps – Str arm
AS – Fine or hip lifts

Knee –
Sled Push – Fine
Bps – Fine
AS – 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