Featured Image – From Left Don, Steve and Wayne on eating up Burpee “Buffet” No. 1!!!!!

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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)  

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ONLINE WHITEBOARD/COACHING – 200123

 

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) Deadlifts 10 (40% 1RM) – 5 (55% 1RM) – 3 (60% 1RM) – 3 (65% 1RM)

Score = Sum of Loads
Score in AMRAP – 1 kg = 1 Rep

 

CFA LITE:
Focus on maintaining great form and position

 

then…

 

2) CF HQ WOD demo – 

https://www.crossfit.com/essentials/workout-demo-for-230104

 

CF HQ (230104)
Annie
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups

 

TC = 15 min

Score = Time/TC plus 1sec/rep missed

 

OR

 

Gymnasty Annie
For time:
50 double-unders
50 sit-ups
5 presses to handstand
40 double-unders
40 sit-ups
4 presses to handstand
30 double-unders
30 sit-ups
3 presses to handstand
20 double-unders
20 sit-ups
2 presses to handstand
10 double-unders
10 sit-ups
1 presses to handstand

 

TC = 15 min

Score = Time/TC plus 1sec/rep missed

 

Scaling:
Gymnasty Annie is another new benchmark and involves a high-skill gymnastics piece: the straddle press to handstand.
The original Annie workout is meant to be performed at high speed. Choose that option today if you have not yet performed this benchmark.
Modify the double-unders if you are not yet proficient, and reduce the sit-up reps so each round is challenging but manageable.

 

CFA LITE Options:
Int1 – jumping press to HS
Int2 – assisted press to HS; 45-35-25-15-5
Int3 – Headstand from straddle; 40-30-20-10-5
Beg1 – Headstand from tripod; SU
Beg2 – Annie w SU
Beg3 – Annie w SU but 40-30-20-10

 

Substitutions:
Shoulder –
Sit-U – Fine (inv side – hand on belly)
SPress to HS – Front Bridge 10 sec per rep
DU – Fine

Back –
Sit-U – Front Bridge (Hold 2x reps in seconds)
SPress to HS – Handstand Hold 10 sec per rep (or piked hold…if cannot pike leave out
DU – Fine or Calf Pulses

Knee –
Sit-U – Fine
SPress to HS – Fine
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/

 

Trigger Ball, Foam Roll, Mobilise & Stretch!