Featured Image – Wilma and Audrey on then benchmark WOD “Randy” – 75 light snatches for time!

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Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

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ONLINE WHITEBOARD/COACHING – 121122

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

NEW YOU T/Challenge – Complete Tests 1-3

We repeat yesterday’s WOD today… if already completed, then complete any other appropriate WOD missed this week!

1) Tabata the following for Max Reps:

a) Hang Power Clean (40kg/25kg)
Rest 1 min

b) Push Press (40kg/25kg)
Rest 1 min

c) BB Lateral Facing Burpees
Rest 1 min

d) Hang Power Clean and Push Press (40kg/27kg)
Rest 1 min

e) Pull-ups
Rest 1 min

f) Box Jump Over (61cm/51cm)
Rest 1 min

g) T2B

Score = Total Reps

CFA LITE Options:
Int1 – same
Int2 – same;
Int3 – 35/25kg;
Beg1 – 30/20kg; Bp SO; PU (P/G); BSO (61/51cm) or BJ (1/0.8m); HLR
Beg2 – 25/15kg; Bp SO; RR (1/0.5m); BSO (51cm)/BJ (0.8/0.5m); HKR
Beg3 – 20/12kg; Bp SO; RR (1/0.5m); BSO (41cm)/Broad Step (0.6m/0.4m); K2C

Substitutions:

Shoulder –
HPC – Fine
PP – DL
BB LF Bps – Str arm
HPC,PP – power clean
PU – Rev grip (60% strict) or RR
BJO – Fine
T2B – Lyig Ft to hands (inv arm on belly)

Back –
HPC – Lighter or hip thr
PP – Strict press lighter
BB LF Bps – Str arm/box bps
HPC,PP – Tall Muscle clean and Strict Press or Hip Thr
PU – Rev grip (60% strict) or RR
BJO – Step-ups (lower)
T2B – Front Bridge (3 sec – 1 Rep)

Knee –
HPC – Fine
PP – Fine
BB LF Bps – Fine
HPC,PP – power clean
PU – Fine (watch jump-up/drop-off)
BJO – Fine or Step O
T2B – Fine (watch jump-up/drop-off)

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