Featured Image – Thuba on his first few Bar Muscle-ups – just a few of many more to come!!!!

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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 – 051122

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) Repeat of CrossFit Algoa’s Benchmark Fran-Kalsu…

Fran-Kalsu combo of he HERO WOD “Kalsu” and the benchmark “Fran”

CFA Benchmark WOD “Fran-Kalsu” – Complete the following FT:
100 Thrusters (61kg/43kg) FT but EMOM starting at 0 min complete
Zero and Even min – 5 BB Facing Burpees
Odd min – 8 C2C Pull-ups

TC = 30 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Int1 – 55/38kg, 7 C2B
Int2 – 50/35kg, 4 BBF Bps, 6 C2B
Int3 – 43/30kg, 4 BBF Bps, 8 PU
Beg1 – 35/25kg, 3 BBF Bps, 6 PU (G/P)
Beg2 – 25/17kg, 3 BBF Bps (Step Over), 8 RR (1/0.5m)
Beg3 – 20/12kg, 2 BBF Bps (Step Over), 8 RR (0.5/0m)
TC New – cap 18 min

Substitutions:

Shoulders inj –
Thrusters – Squats (Front/on shlder)
Burpees – Straight Arm Bps
C2B – RR/BOR and Rev Grip Srict PU 60%

Back/Knee inj –
Thrusters – Banded Hip Thrusters
Burpees – EMOM 5 Push-ups (Toes/Kns/Table)
C2B – Srict PU 60% or RR (back), knee – fine (watch jump-up/drop down)

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