Featured Image – Our Zanathemba FUNdraiser Beginner entrants working to find a max Hang Snatch!!!

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Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

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ONLINE WHITEBOARD/COACHING – 201222

 

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) Complete the following SquatCon FT:
21 Front Squats (55% 1RM)
15 Front Squats (60% 1RM)
9 Front Squats (65% 1RM)
6 Front Squats (70% 1RM)
3 Front Squats (75% 1RM)

NB – From Floor, 1st rep of a squat clean counts!

 

TC = 15 min

Score = Time/TC plus 1 sec/rep

 

CFA Lite Options:
Use end load (3 rep load) to determine level!
Rx – 135/95kg
Level1 – 122/85kg
Level2 – 115/80kg
Level3 – 108/76kg
Level4 – 101/71kg
Int1 – 95/66kg
Int2 – 84/59kg
Int3 – 74/52kg
Beg1 – 65/45kg
Beg2 – 50/35kg
Beg3 – 40/28kg

 

HOLIDAY WOD

Complete 200 Airsquats For Time, but EMOM (at the start of every minute) starting at 0 min complete 10 burpees!

Int1 – 160 AS, 8 Bps; Beg1 – 120 AS, 6 Bps; Beg3 – 80 AS, 4 bps

 

TC = 20 min

Score = Time/TC plus 1 sec/rep missed (airsquats)

 

then…

 

2) Complete the following FT:
200-100-50 DU
9-12-15 Muscle-ups

 

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
Home sub RX – 27-21-18-15-12-9-6 Reps on 25kg/16kg (BB/DB/KB/BP)
Int1 – 180-90-45 DU ; 6-9-12 Muscle-ups
Int2 – 160-80-40 DU ; 6-9-12 B-MU (R/B)
Int3 – 140-70-35 DU ; 6-9-12 B-MU (B/P)
Beg1 – 200-100-50 SU ; 12-15-18 C2B PU (P/G), Dips (B/P)
Beg2 – 160-80-40 DU ; 15-18-21 RR (1/0.5m), Seated P/Dips (str)
Beg3 – 160-80-40 SU ; 15-18-21 RR (0.5/0m), Seated P/Dips (bnt)

 

HOLIDAY WOD

Sub MU with 15-18-21 towel pull-ups or jumping towell pull-ups or towell RR
Sub DU with jump 2x claps and SU wih jump clap

 

Subs:

Shoulder –
MU/PU – Rev Grip (strict) 60% or RR or BOR
Dips – Push-ups or plus push-ups
DU – calf pulses

Back –
MU/PU – Rev Grip (strict) 60% or RR
Dips – Fine
DU – calf pulses

Knee –
MU/PU – Fine (watch jump-up/drop-off)
Dips – Fine (watch jump-up/drop-off)
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