Featured Image – From left Anrike “Kriek”, Maryka “Paste”, Marisa “Gaapie”, JP “JaaPee” and Levina on a tough Burden run workout this past weekend!

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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 – 211122

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) AMRAP the following for 30 min (2 Rnds):
AMRAP 3 min – Airbike or Row (cal)
AMRAP 3 min – 100m Shuttle Run
AMRAP 3 min – DB Facing Burpees
AMRAP 3 min – DB Alt. Snatches (22.5kg/15kg)
AMRAP 3 min – T2B

Score = Total Reps

Run 10m = 1 Rep

NB – Try row or airbike – no SDHP

Cyclone  airbike – multiply cal by 1.428 (to equat cal to Assault and Air – airbikes)

CFA LITE:
Int1 – 20/15kg;
Int2 – 20/15kg;
Int3 – 15/10kg;
Beg1 – 15/10kg; DBF Bps (SO); HLR
Beg2 – 10/7kg; DBF Bps (SO); HKR
Beg3 – 7.5/5kg; DBF Bps (SO); Sit K2C

Subs:

Shoulder –
Airbike – Fine or legs only
SDHP – Russ KBS
Row – Fine
S-Run – Fine
DB Sn – DB Clean
T2B – Lying V’s

Back –
Airbike – Fine or legs only
SDHP – no
Row – no
S-Run – Bike or slow light shed push
DB Sn – Lighter from hang or hip thrusters
T2B – F/Bridge (3 sec = 1 rep)

Knee –
Airbike – Fine
SDHP – From HHang
Row – Fine
S-Run – Fine or Bike
DB Sn – Fine
T2B – Fine (watch jump-up/drop-off)

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