Featured Image – Morning class on the start of 100 hang power cleans in a tough met con!

____________________________________________________

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 

#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 – 181122

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) Strict C2B Pull-ups RM – E2ndMon2ndM for 10 min (5 sets)

 

Score = Total Reps

Goal – 8-15 Reps/Rnd

 

CFA LITE Options:
Int1/2/3 – C2B PU
Beg1 – PU (P/G)
Beg2 – RR (1,5m/1m)
Beg3 – RR (1m/0,5m)

 

Substitutions:

Shoulder –
S-C2B – RR or BOR

Back –
S-C2B – Strict C2B/PU

Knee –
S-C2B – fine (watch drop off/jump up)

 

then…

 

2) AMRAP the following for 20 min:
20 Airsquats
20 Jumping Alternate Lunges
10 Burpee Box Jump Overs (61cm/51cm)
10 Strict Def HSPU (15cm/9cm)

 

Score = Total Reps

CFA LITE Options:
B-BJO sub B-Broad Jump (1.24/1m)
Int1 – same, S-HSPU
Int2 – S-HSPU
Int3 – 1/2 abmats
Beg1 – Bp BSO (61/51cm) or BP BJ (1/0.8m), PPU (61/51cm)
Beg2 – Lunges, BBF Bps (SO); Bp BSO (51cm)/ Bp BJ (0.8/0.5m), PPU (51cm/Flr)
Beg3 – Static Lunges, BBF Bps (SO); Bp BSO (41cm)/Bp Broad Step (0.6m/0.4m), PPU (Flr/Kns)

 

Substitutions:
Shoulder –
AS – Fine
J-Alt Lunges – Fine
Burpees BJO – Straight arms
S-HSPU – Plus Pushups (3 for 1)

Back/Knee –
AS – Fine
J-Alt Lunges – Static lunges or Step-ups
Burpees BJO – Straight arms, Step Over (lower)
S-HSPU – Fine or Piked Variant

 

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