Featured Image – Clyde on Strict Deficit Reverse Hand Stand Push-Ups! A tough movement that most need to scale to Piked Pushup variants!

____________________________________________________

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 – 191122

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

 

Repeats from 21 Nov 2020…

1) Complete 100 T2B FT, but starting at 0 min and EMOM complete 4 Burpee GTOH (plate 15kg/10kg)

 

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
Equip – Any load (DB/BB plate/Back Pack/Water Container)
CFA sub RX – T2B (Lying feet to hands)
Int1 – 90 T2B
Int2 – 80 T2B
Int3 – 70 T2B
Beg1 – 100 HLR (or Lying F2H); 10/5kg
Beg2 – 80 HKR (or Lying K2H); 3 Bp-GTOH 5/2.5kg
Beg3 – 70 Sitting (k2C); 3 Bp-GTOH 5/2.5kg

 

Substitutions:
Shoulder –
T2B – Lying leg raise (F2H or K2H) – 1 arm OH
Bp-GTOH – Str arm Bp, Ground 2 Shlder GTS

Back –
T2B – F/Bridge 1 = 3 sec (60 sec hold)
Bp-GTOH – 4x Str arm Bp, 4x Hips to OH

Knee –
T2B – fine or LITE
Bp-GTOH – Fine or 4x Str arm Bp, 4x Hips to OH

 

then…

 

2) Burden Run 2 mile (3.2km) (15kg/10kg Bumper) FT

 

TC – 25 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
10m = 1 Rep
Equip – Any load (DB/BB/Back Pack/Water Container)
RX/Int1/2/3 – same
Beg1 – 10/5kg
Beg2 – 2.6km; 5/2.5kg
Beg3 – 2km; 5/2.5kg

 

Substitutions:

Shoulder –
B-Run Fine

Back –
B-Run – Burden Walk or Cycle/AB 3.5x distance

Knee –
B-Run – Burden Walk or Row (same Dist) or Cycle/AB 3.5x distance

 

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