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(Image courtesy of CrossFit, Inc.)

 

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ONLINE WHITEBOARD/COACHING – 070524

 

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

 

If you completed this yesterday… you will be completing any other appropriate WOD missed this week!

 

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

 

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

 

Then…

 

2) Complete 3 Rnds of the following FT:

50 Wall Balls (9.1kg/6.3kg)

20 – HSPU (Rnd 1) – Strict HSPU (Rnd 2) – C2W HSPU (Rnd 3)

 

TC = 18 min

Score = Time/TC plus 1 sec/rep missed

 

LITE:

Rx line – 25cm from wall by 76cm long

PPU – keep hands, feet, abm, head all within 1mx1m

T2(level 3) – 18 Reps RX

T1(level 4) – 17 reps RX, 20 C2W (1/2 abm at 30cm)

Int1 – 16 Reps HSPU and SHSPU; C2W (1/2 abm at 30cm)

Int2 – 1/2 abm 20 reps, 20 C2W (1/2 abm a 50cm)

Int3 – 2/3 Abm; C2W (2/3 abm at 50 cm)

Beg1 – WB (6.3/4.5kg, 10ft/9ft), PPU (51cm/Flr); PPU (61/51cm); C2W (90cm 2/3 abm)

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm), PPU (Flr/Kns 2 abm), PPU (51cm/Flr) last 2 Rnds

Beg3 – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm), PU (kns up, to down); PPU (Flr/Flr 2 abm riser head) last 2 Rnds

 

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

AFL COMPETITORS TRAINING

 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!