Featured Image – Coach Sam, prepping the class with the whiteboard explanation!!!!!

____________________________________________________

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 

#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

 

ONLINE WHITEBOARD/COACHING – 091122

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) Clean (squat) 1 – EMOM 10 (Build to Max Day)

Score = Load

 

CFA/AFL LITE:
Keep loading so that great form is maitained
Beg1/2/3 – Power Clean plus Front Squat allowed

 

then…

 

2) NEW YOU T/Challenge – Test 3:

CFA Benchmark WALLS – AMRAP 12 min (6 Rnds) of:
Min 1 – Wall Balls (10kg/6.3kg)
Min 2 – Wall Walks

 

Score = Total Reps

 

CFA/AFL LITE:
Int1 – WB/sub Thr (22.5/15kg); WW
Int2 – WB/sub Thr (22.5/15kg); WW
Int3 – WB (9.1/6.3kg, 9ft/8ft)/Th 20/12kg; WW
Beg1 – WB (6.3/4.5kg, 10/9ft)/Th (15/10kg); Half WW
Beg2 – 120 WB (6.3/4.5kg, 9ft/8ft)/Th (12/8kg); Scaled 1 step WW
Beg3 – 100 WB (6.3/4.5kg, 8ft/7.67ft) OR Th (8/5kg); Worm Walks

 

Substitutions:

Shoulder –
WB – WB Squats
WW – Push-up hold – Opposite Shoulder Taps (3 for 1)

Back –
WB – Airsquats or Hip Thrusters
WW – Front Bridge hold (3 sec = 1 Rep)

Knee –
WB – Fine (limit depth and load)
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