Featured Image – James in “triple extension” on a snatch while testing on Open Workout 23.3 … good snatch James!! Tara cheering on the airbike!!!

____________________________________________________

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)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

 

ONLINE WHITEBOARD/COACHING – 090323

 

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) Repeat from 15 July 2021 – Complete the following FT:
70 C2B Pull-ups
…BUT at 0 min and every-time you break/fail, complete 7 Strict HSPU as a buy-in before continuing on the C2B Pull-ups

TC – 14 min

Score = Time/TC plus C2B PU Reps missed

 

CFA LITE Options:
RX – KB 24/16kg, DB 25/15kg
RX BOR Sub – 70 BOR (BB) or 100 BOR (DB/KB/BP)
RX BOR Sub DB/KB/BP – KB 24/16kg or DB 25/15kg
BB BOR Reps = PU Reps
Int1 – 55/36kg; 22.5/15kg; 60 C2B PU/ BOR
Int2 – 53/34kg; 22.5/15kg; 70 PU/ BOR; 1/2 abm
Int3 – 50/32kg; 20/12kg; 60 PU / BOR; 2/3 adm
Beg1 – 45/30kg; 15/10kg; 60 PU (P/G) or Jumping PU/ BOR; PPU (61/51cm)
Beg2 – 35/22kg; 12/8kg; RR (1/0.5m)/ BOR; PPU (51/41cm)
Beg3 – 25/17kg; 8/5kg; RR (0.5/0m)/ BOR; PPP (Flr/Kns)

 

then…

 

2) Complete the following FT:
50x 15.24m KB Burden Shuttle Run (24kg/16kg), but EMOM starting at 0 min, complete 10 KB/DB Swings (24kg/16kg)

 

TC – 20 min

Score = Time/TC plus 1 sec/rep missed
i.e. 100 x 7.62m Runs

 

Equipment Options:
Any load (DB/BB/Back Pack/Water Container)
Round KB to closest Values or use BackP

 

CFA LITE Options:
DB/KB/Light BB/Sandbag
RX uses 24/16kg
Int1 – Same RX but 9 KBS/DBS
Int2 – 22/16kg
Int3 – 20/12kg
Beg1 – 16/10kg
Beg2 – 10/8kg; B-Run 40x
Beg3 – 8/5kg; B-Run 30x

 

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!