Featured Image – Clyde and Heidi on Sled Pushing, with Nonke, Masasa and Tim in the background on DB Hang Power Cleans! 

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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 – 241122

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, 2 Power Cleans – E90sOn90s for 9 min (6 Rnds) (Max Day)

 

Score = Load

 

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

 

Subs –
Shoulders –
Fine

Back –
Hip Thrusters (and back rehab)

Knee –
Fine

 

then…

 

2) AMRAP the following for 17 min:
5 Muscle-ups
7 Burpee Box Jump Over (61cm/51cm)
20 Wall Balls (10kg/6.3kg)
60 DU

 

Score = Total Reps

 

CFA LITE Options:
WB Sub DB/KB/BP/Light BB – Thrusters (25/15kg)
Int1 – 3 MU; 55 DU
Int2 – 5 B-MU (R/B); 50 DU
Int3 – 5 B-MU (B/P); WB (9.1/6.3kg, 9ft/8ft lower height); 45 DU
Beg1 – 10 Pull-ups (P/G), 10 Dips (B/P); WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg); Bp-BSO (61/51cm); SU
Beg2 – 10 RR (1/0.5m), 10 SP-Dips (str); WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm); Bp-BSO (51cm); SU
Beg3 – 10 RR (0.5/0m), 10 SP-Dips (bnt); WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm); Bp-BSO (41cm); 40 SU

 

Substitutions:

Shoulder –
MU – Rev Grip Strict PU/RR and Plus Pushups (3 for 1)
BBJO – Str arm Bps
WB – WB front/hug squat
DU – Fine

Back –
MU – fine or RR/Strict PU and Push-ups
BBJO – Str arm Bps, reduced height SO
WB – WB hug squat or airsquat or thrusters
DU – Calf Pulses

Knee –
MU – fine or PU and Push-ups
BBJO – Str arm Bps, reduced height SO
WB – WB hug squat or airsquat or thrusters
DU – Fine or Calf Pulses

 

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