Featured Image – Families training together … Hannah, Don and Ange working out!!!!

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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 – 031122

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) Segment Power Clean, Power Clean – E90sOn90s for 9 min (6 Rnds) (>80% 1RM)

 

Score = Load
Segment – pause 3 counts at knees, and pockets before power cleaning from the pockets

 

CFA LITE OPTIONS:
Keep loading to a level at which great form can be maintained!
TC Group/or keep the weight light

 

Subs –
Shoulders –
PC – Fine

Back –
PC – Lighter or Hip Thrusters (loaded/banded)

Knee –
PC – Fine

 

then…

 

2) Repeat 4 Nov 2021…

Complete 27-21-15-9 of the following FT:
27-21-15-9 Power Clean (60kg/40kg)
27-21-15-9 HSPU
8-6-4-2 Wall Walks

 

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
RX sub – DB/KB/BP/Light BB – 33-27-21-15 Reps PC (25kg/15kg)
Int1 – 55/36kg; 22.5/15kg; 21-15-9-3 HSPU
Int2 – 53/34kg; 22.5/15kg; 1/2 Abm; 7-5-3-1 WW
Int3 – 50/32kg; 20/12kg; 2/3 Abm; 6-4-2-1 WW
Beg1 – 45/30kg; 15/10kg; PPU (61/51cm); 8-6-4-2 Half WW
Beg2 – 35/22kg; 12/8kg; PPU (51cm/Flr); Scaled 1 step WW
Beg3 – 25/17kg; 8/5kg; PPU (Flr/Kns); Worm Walks
New TC – 21-15-9; 8-6-4-2 WormW; 12 min cap

 

Substitutions:
Shoulder –
HSPU – Push-ups or Plus Push-ups (3 for 1)
P/Clean – Deadlifts
WW – Front Bridge hold (75-60-45-30sec)

Back –
HSPU – Fine or Push-ups
P/Clean – Hip Thrusters (Banded/Loaded)
WW – Front Bridge hold (75-60-45-30sec)

Knee –
HSPU – Fine (watch kick-up/down), Push-ups
P/Clean – Fine OR Hip Thrusters (Banded/Loaded)
WW – 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 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