Featured Image – Ashlynne and Kerry (with D-Ball) on a “strongman type” metcon at our recent @EastCapeChamps with Judge Andrew and Yolandi watching on!!!

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If you would like more INFO on CrossFit Algoa, on Always Fit League (AFL) personal coaching/program or on Brazilian Jiu-Jitsu (Carlson Gracie Africa) classes for adults and/or kids, please CLICK HERE for all the INFO, MEMBERSHIP OPTIONS & PRICING!

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

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ONLINE WHITEBOARD/COACHING – 161122

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) 3 Deadlift, 2 Hang Power Clean, 1 Push Press – E90sOn90s for 9 min (6 Rnds)

 

Score = Load

 

CFA LITE OPTIONS:
Keep loading to a level at which great form can be maintained!

 

Subs –
Shoulders –
4 Deadlift, 3 Hang Power Cleans or 5 Deadlifts

Back –
3 Strict Press (rack) and/or Hip Thrusters

Knee –
Fine

 

then…

 

2) Repeat 4 Nov 2020 – Complete 30-20-10 reps FT:
C2B Pull-ups
Kettlebell lunge (32kgx2/24kgx2)

 

TC – 12 min

Score = Time/TC plus 1 sec/rep or meter/yard missed

 

NB – Athletes must lunge with the kettlebells in the rack position.

 

CFA LITE Options:
Home-Based (HB) loading 25/15kg, 40m-30m-20m
C2B sub w BOR with same reps on any level of 2xKB or DB load BUT DOUBLE-Reps for Single implement HB load)
Use KB or closest DB loading
Int1 – C2B 25-15-5 or BOR; 24kgx2/16kgx2; HB (see above)
Int2 – PU 27-15-9 or BOR; 25-15-5m 24kgx2/16kgx2; HB (see above)
Int3 – PU 21-15-9 or BOR; 20kgx2/12kgx2; HB 20/12kg
Beg1 – PU (P/G) or BOR; 20kgx2/10kgx2; HB 15/10kg
Beg2 – RR (1/0,5m) or BOR; 12kgx2/8kgx2; HB 12/8kg
Beg3 – RR (0,5/0m) or BOR; 8kgx2/5kgx2 OR HB 8/5kg

 

Substitutions:
Shoulder –
Lunges – Fine or Farmers walk lunge or back rack lunge
C2B – Rev Grip or BOR/RR

Back –
Lunges – Lighter otherwise Step-ups (weighted to appropriate height))
C2B – Strict PU or RR

Knee –
Lunges – Step-ups (weighted to appropriate height) or Single-legged hiplifts
C2B – Fine but watch drop off/jump up

 

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