Featured Image – Founder and Head Coach Dave welcoming the New You Kick-start T/Challenge members on Monday eve!!!!!

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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 – 021122

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 complete the following for Max Load:
Min 1 – Front Squat 2 (90-95% 1RM)
Min 2 – Strict Weighted Rev Grip Pull-up 3 (Max Loading)

 

Score = F/Squat Load plus PU Load (BW plus loading) or Minus PU band assistance (BW less band assistance)

Theoretical Band Assistance
Red – 5kg
Black – 10kg
Purple – 15kg
Green – 20kg
Blue – 30kg
Orange – 40kg

 

CFA LITE Options:
TC – focus on position, not load (3-5 reps)
Keep loading so that great form and position are maintained

 

Substitutions:
Shoulder –
Squat – Fine

Back –
Squat – Fine but lighter (watch depth) or Hip Thruster (2 for 1)

Knee –
Squat – Fine but lighter (watch depth) or Hip Thruster (2 for 1)

 

then…

 

2) AMRAP 10 minutes of:
100 Double-unders
10 Muscle-ups

 

Score = Total Reps

 

CFA LITE Options:
Int1 – 90 DU, 6 MU or BOR
Int2 – 80 DU, 8 B-MU (R/B)
Int3 – 70 DU, 8 B-MU (B/P)
Beg1 – 100 SU, 20 PU (P/G), 20/16 Push-ups (Ts)
Beg2 – 90 SU, 20 RR (1,5m/1m), 20/20 Push-ups (Ts/Kns)
Beg3/TC – 80 SU, 20 RR (1m/0,5m), 20/16 Push-ups (Kns)

 

Substitutions:

Shoulder –
DU/SU – Fine
MU – Rev Grip Strict PU/RR and Plus Pushups (3 for 1)

Back –
DU/SU – Fine or Calf Pulses
MU – find or RR/Strict PU and Push-ups

Knee –
DU/SU – Fine or Calf Pulses
MU – find or PU and Push-ups

 

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 dave@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