Featured Image – Ange, Bonita, and Levina (flying high) on wall ball facing burpees!!!

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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 – 171122

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) 100m HS Walk FT but starting at 0 min and EMOM complete 10 SDHP (32kg/24kg)

 

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
Use KB or closest DB loading
Int1 – 80m HSW; 24kg/16kg
Int2 – 70m HSW; 24kg/16kg
Int3 – 60m HSW or 20 WW; 20kg/12kg
Beg1 – 20 Half WW; 16kg/10kg
Beg2 – 20 1-Step WW; 12kg/8kg
Beg3 – 20 Worm-W; 8kg/5kg

 

Substitutions:
Shoulder –
SDHP – Sub with Russian KBS
HSW – Push-up hold w opp shlder taps (300)

Back –
SDHP – High Hang SDHP
HSW – Push-up hold w opp shlder taps (300)

Knee –
SDHP – High Hang SDHP
HSW – Fine (watch kick-up/down)

 

then…

 

2) Complete the following FT:
100 Hang Power Cleans (30kg/20kg)
80 DB/KB Burpees (Lateral Facing)
60 Strict Ring Dips

 

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
Rx – (DB/KB/BP) 25kg/15kg
Int1 – 20/15kg; 50 S-RD
Int2 – 20/15kg; 60 S-RD (R/B)
Int3 – 16/12kg; 60 S-RD (B/P)
Beg1 – 15/10kg; 60 S-Dips (P/G); 70 LF Bps (SO)
Beg2 – 12/8kg; 60 SP-Dips (str); 60 LF Bps (SO)
Beg3 – 8/5kg; 60 SP-Dips (bnt); 50 LF Bps (SO)

 

Subs:

Shoulder –
HPC – Fine or Deadlifts
Lat Bps – Fine or (str arm bps)
S-RD – Plus Push-ups (120)

Back –
HPC – Fine or Hang Muscle Clean or Hiplifts
Lat Bps – Fine or (str arm bps or box bps)
S-RD – Fine

Knee –
HPC – Fine or Hang Muscle Clean or Hiplifts
Lat Bps – Fine or (str arm bps or box bps)
S-RD – 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