Featured Image – Masasa smashing her Double-Unders!!!!!

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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 – 180123

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) Power Clean 2 – E90sOn90s for 12 min (8 Rnds)

Score = Load

CFA LITE:
Focus on maintaining great form and position

then…

2) Completed 3 Rnds of the following FT:
20 KB Swings (32kg/24kg)
100 DU
25m Handstand Walk

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Use KB or closest DB loading
Int1 – 24kg/16kg; 90 DU; 22m
Int2 – 24kg/16kg; 80 DU; 18m
Int3 – 20kg/12kg; 70 DU; 15m or 5 WW
Beg1 – 16kg/10kg; 100 SU; 5 Half WW
Beg2 – 12kg/8kg; 90 SU; 5x 1 Step WW
Beg3 – 8kg/5kg; 80 SU; 5 WORM Walk

Substitutions:
Shoulder –
KBS – Sub with Russian KBS
DU – Fine
HSW/WW – Push-up Hold (opp shlder taps – 60)

Back –
KBS – Lighter or Hip Thrusters
DU – Pulses or SU or Cycle/Airbike
HSW/WW – Fine or Push-up Hold (opp shlder taps – 60)

Knee –
KBS – Fine
DU – Pulses or SU or Cycle/Airbike
HSW/WW – Fine or Push-up Hold (opp shlder taps – 60)

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/

Trigger Ball, Foam Roll, Mobilise & Stretch!