Featured Image – Kim working hard on Open Workout 24.1!! Well done Kim!!!!!

 

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ONLINE WHITEBOARD/COACHING – 250324

 

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) Front Squat 10-5-3-3-2-2-1 for Max loading E2ndMon2ndM for 12 min (Wk 1)

 

Score = Load

1 rep = 1kg ; Score = Sum of Load (10 x load + 5 x load + 3 x load + 3 x load + 2 x load + 2 x load + 1 x load)

 

LITE: Keep loading so that great form can be maintained

Loading Guideline for next 3 weeks –
Wk 1 – Min loading % should be 60% for 10; 70% for 5; 80% for 3; 85% for 2; 90% for 1
Wk 2 – Min loading % should be 65% for 10; 75% for 5; 85% for 3; 90% for 2; 92.5% for 1
Wk 3 – Min loading % should be 70% for 10; 80% for 5; 90% for 3; 92.5% for 2; 95% for 1 Min

 

Then…

 

2) Repeat 13 March 24 – CF HQ WOD – 230309 (https://www.crossfit.com/essentials/wod-demo-toes-to-bars-burpees)

For 15 minutes:
Toes-to-bar ladder + burpees

For the ladder pattern, perform one toes-to-bar the first minute, followed by max reps burpees.
Perform two toes-to-bars the second minute + max reps burpees. Perform three toes-to-bars the third minute + max reps burpees, continuing for 15 minutes or until failure to complete the toes-to-bars within the minute.

 

Score = Total Reps when you fell out (i.e. Total T2B reps plus Burpee reps)
PS FOR TODAY… ONCE YOU FALL OUT, YOU WILL CONTINUE COMPLETING 30 SEC OR T2B ND 30 SEC OF TARGET BPS UNTIL 15 MIN ARE COMPLETE! THIS DOES NOT COUNT TO YOUR SCORE!!

Scaling:
This couplet will tax your midline. Work on quick transitions and challenge yourself to get as far as possible. Every rep counts.
Intermediate athletes can perform this workout as written. If you do not yet have toes-to-bars, modify to hanging knee raises or sit-ups.

 

LITE:
NB – CFA Standard for Burpee are target burpees to the T2B bar (2 handed touch at the same time)
Beg1 – HLR
Beg2 – HKR, plain Burpees
Beg3 – 1 legged HKR or seated K2C

 

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 has qualified 6x for the CrossFit Games and has competed 5 times! He 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, 5th in 2019 and 6th in 2023 (45-49 yrs). 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/

 

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!