Featured Image – Andy, building capacity on the Sled!!!!!

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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 – 081122

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)
a) NEW YOU T/Challenge – Test 2a:

L-sit – Max Hold time

 

Score = Time

 

CFA LITE Options:
Int1 – weak L-sit
Int2 – L-sit
Int3 – 1 Leg L-sit
Beg1 – T-sit
Beg2 – 1 Ft dwn T-sit
Beg3 – F-Bridge

Very – L-sit – 30 deg; Weak L sit – 45 deg; Tuck sit and V’s – knee cap must be above crease of hip!

 

Substitutions:

Shoulder –
L-Sit – Fine or FB

Back –
L-sit – Side Bridge

Knee –
L-sit – Fine

 

then…

 

b) NEW YOU T/Challenge – Test 2b:

300 Double-unders FT

 

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
Int1 – 270 DU
Int2 – 240 DU
Int3 – 210 DU
Beg1 – 300 SU
Beg2 – 270 SU
Beg3 – 210 SU

 

Substitutions:

Shoulder –
DU/SU – Fine

Back –
DU/SU – Fine or Calf Pulses

Knee –
DU/SU – Fine or Calf Pulses

 

then…

 

c) NEW YOU T/Challenge – Test 2c:

30 Muscle-ups FT

 

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options: Mix PU and Dip Reps as you please!
Int1 – 20 Reps
Int2 – 30 B-MU (R/B)
Int3 – 30 B-MU (B/P)
Beg1 – 30 PU (G/P)/30 RD (B/P)
Beg2 – 30 RR (1/0.5m)/ 30 S-PD (str)
Beg3 – 30 RR (0.5/0m)/ 30 S-PD (bnt)

 

Substitutions:

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

Back –
MU – find or RR/Strict PU and Push-ups

Knee –
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