Featured Image – On Standing Sled Pulls .. from left Sune, Audrey (waiting), Chris (waiting) and Micaela!!!!

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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 – 041122

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

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

1) Tabata the following:

a) DB Hang Power Snatches (22.5kg/15kg)
1 min transition…

b) Box Jump Overs (61cm/51cm)
1 min transition…

c) HSPU’s
1 min transition…

d) Alternate Jumping Lunges
1 min transition…

e) Ring Dips
1 min transition…

f) Shuttle Sprint (6m) – both feet cross line (no hand touch required)
1 min transition…

g) Hallow Rocks

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 – 20/15kg)
Int2 – 20/15kg); 1/2 Abm; RD (R/B)
Int3 – 16/12kg); 2/3 Abm; RD (B/P)
Beg1 – H-Arch Lift; 15/10kg; Step Lunges; BSO (61/51cm) or BJ (1/0.8m) ; PPU (61/51cm) ; Bar Dips (P/G)
Beg2 – H-Crunch; 12/8kg; Step Lunges; BSO (51cm)/BJ (0.8/0.5m); PPU (51cm/Flr); Seated P/Dips (str)
Beg3 – Crunch; 8/5kg; Static Lunges;BSO (41cm)/Broad Step (0.6m/0.4m); PPU (Flr/Kns) ; Seated P/Dips (bent)
TC – Do 4 x 20 sec per Mvt – Only 1x 20 sec at the start of each minute!

Substitutions:

Shoulder –
DB HPS – DB HP Clean
BJO/BJ – Fine
J-Lunges – Fine
HSPU – Plus Pushups (3 for 1)
RD – Push-ups or sub with RR (or BOR)
S-Run – Fine
HR – Fine (inv arm on belly)

Back –
DB HPS – Lighter or Hip Thrusters
J-Lunges – Static Lunge
BJO/BJ – Step-ups
HSPU – Strict HSPU or Plus Pushups (3 for 1)
RD – Fine
S-Run – Airbike
HR – H-Crunch OR Cross-Over Crunch

Knee –
DB HPS – Fine
J-Lunges – Jump AS or AS or Static Lunge (Limit ROM as needed)
BJO/BJ – Low Step-ups or Airsquats
HSPU – Fine (watch kick-up/drop-down)
RD – Fine
S-Run – Fine or Airbike
HR – 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