Featured Image – Eva and Jason for CrossFit Algoa’s super Team on Box Step Overs at this years @EastCapeChamps!!!!

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

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ONLINE WHITEBOARD/COACHING – 141122

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

 

1) AMRAP the following for 10 min (5 Rnds):
Min 1 – Wall Balls (10kg/6.3kg)
Min 2 – WB Facing Burpees

 

Score = Total Reps

 

CFA LITE Options:
WB Sub DB/KB/BP/Light BB – Thrusters (25/15kg)
Int1/2 – WB/sub Thr (25/15kg)
Int3 – WB (9.1/6.3kg, 9ft/8ft lower height) OR Th (20/12kg)
Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg); WBF Bps (SO)
Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg); WBF Bps (SO)
Beg3/TC – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg); WBF Bps (SO)

 

Substitutions:

Shoulder –
WB/Thr – Front Squats
WBF Bps – Str Arm Bps

Back –
WB/Thr – fine or WB Squats (no throw)
WBF Bps – Str Arm Bps/Box Bps

Knee –
WB/Thr – Banded partial Airsquats (or crab walks)
WBF Bps – Str Arm Bps/Box Bps

 

then…

 

2) Complete 5 Rnds of the following FT:
20 KB Swings (24kg/16kg)
100 DU

 

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
Int1 – same Rx; 90 DU
Int2 – same Rx; 80 DU
Int3 – 20/12kg; 70 DU
Beg1 – 16/10kg; 100 SU
Beg2 – 12/8kg; 100 SU
Beg3/TC – 8/5kg; 90 SU

 

Substitutions:
Shoulder –
KBS – Russian
DU/SU – Fine

Back –
KBS – Hip Thrusters (loaded/banded)
DU/SU – Fine or Pulses

Knee –
KBS – Fine
DU/SU – Fine or Pulses

 

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