Featured Image – Coach Garric on KB Goblet Step-ups during Test 4 of our classes Age Group Semi-Final workouts this week!

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Or

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ONLINE WHITEBOARD/COACHING – 080523

 

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) Practice Kipping / Butterfly Kipping Pull-ups / C2W HSPU

 

Score = For Quality
NB – only move onto the next level of drilling if 80% proficient at any given level

 

then…

 

2) Complete the following FT:

Couplet of:
21-15-9 Pull-ups
7-5-3 Wall Walks

Then…

Couplet of:
15-12-9 C2B Pull-ups
9-7-5 C2W HSPU

Then…

Couplet of:
9-7-5 Bar M-up
12-9-6 S-HSPU (15cm/9cm)

 

TC – 20 min

Score = Time/TC plus 1 sec/rep missed

 

Scaling:
Newer athletes should reduce the volume on the couplet in order to keep intensity high and complete the work in the 22-28 minute range.

 

CFA LITE Options:
WB Sub DB/KB/BP/Light BB – Thrusters (25/15kg)
Row sub SDHP (20/12kg)
Int1- B-MU 6-4-2
Int2 – PU – 12-9-6 C2B PU – 6-4-2 B-MU (R/B), 6-4-2 WW, C2W HSPU (1/2abm), S-HSPU
Int3 – 15-12-9 PU – 9-6-3 C2B PU – 6-4-2 B-MU (R/B), 5-3-1 WW, C2W HSPU (2/3abm), S-HSPU
Beg1 – 21-15-9 PU, 15-12-9 C2B PU(P/G), 9-7-5 C2B PU(P/G),PushUps/6-5-3 PU, 9-7-5 Half WW, PPU(61/51cm – both)
Beg2 – 21-15-9 RR (0.5/0m), 15-12-9 RR (1/0.5m), 9-7-5 RR(1.5/1m), 6-5-3 PU/9-7-5 PU(kns), 9-7-5 1-step WW, PPU(51cm/flr- both)
Beg3 – 21-15-9 RR (0/plus 0.5m), 15-12-9 RR (0.5/0m), 9-7-5 RR(1/0.5m), 9-7-5/6-5-3 PU(kns), 9-7-5 WormW, PPU(flr/kns -2abm)

 

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!