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ONLINE WHITEBOARD/COACHING – 310523
Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!
RX, LITE and HOME WOD
If you completed this WOD yesterday… please chat to the coaches on what to do today (i.e. catch up on what you have missed this week, or hit a WOD from our AFL Training Program)!
1) Take 5 min to accumulate as much time in a Freestanding Handstand Hold in a Square 1.22m x 1.22m
(NB – hand mvt allowed, so long as you stay in the square)
Score = Total Time (in sec – 1 sec = 1 Rep)
CFA LITE Options:
Int1/2/3 – Same as Rx
Beg1 – Freestanding Handstand Hold (against wall)
Beg2 – Piked Hold (feet on 61cm/51cm box)
Beg 3 – Piked Hold (feet on floor)
2) Complete 3 Rnds FT of:
200m Bumper Plate Run (25kg/15kg)
200m Farmers Walk/Jog (32kgx2/24kgx2)
TC = 15 min
Score = Time/TC plus 1 sec/Rep missed
CFA LITE Options:
Use closest DB/KB
Int1 – 30 T2B, 28kgx2/22kgx2
Int2 – 27 T2B; 20/10kg, 28kgx2/20kgx2
Int3- 25 T2B; 20/10kg, 28kgx2/20kgx2
Beg1 – 15/10kg, 33 HLR, 24kgx2/16kgx2
Beg2 – 10/5kg, 33 HKR, 20kgx2/10kgx2
Beg2 – 5/2.5kg, 30 Seated K2C, 16kgx2/8kgx2
Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on firstname.lastname@example.org 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!