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ONLINE WHITEBOARD/COACHING – 230125

 

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

 

RX, LITE and HOME WOD

 

Foam Roll/Trigger/Warm-up/Mobilise/Activate

 

1) Repeat from 19 Jan 2021…

Complete the following FT:

5 Rnds of…

20 SDHP (20kg/12kg) or 200m Row

7 HSPU

 

Rest 2 min

 

5 Rnds of…

20 SDHP (20kg/12kg) or 200m Row

10 Push-ups

 

TC – 19 min

 

Score = Time/TC plus 1 sec/rep missed

LITE:

Row Sub – SDHP (20/12kg) 1 Rep = 10m

Int1 – 1.5/3cm Riser

Int2 – Abm (1/2)

Int3 – Abm (2/3)

Beg1 – SDHP 16/10kg; PPU (61cm/41cm); SU

Beg2 – SDHP 12/8kg; PPU (flr/Kns); SU

Beg3 – SDHP 8/5kg; PPU (Kns); SU

 

Then…

 

2) Rear Lever 5 x 10 sec, Front Lever 5 x 10 sec, Planche 5 x 10 sec,  L-Sit 5 x 20 sec – For Time

Score = Total Time

Rest and Mix as needed!

 

LITE:

Rx – Full (F/R levers and Planche)

Level1 – Straddle (F/R levers and Planche)

Level2 – Single Leg (F/R levers and Planche)

Level3 – Flat Back (F/R levers and Planche)

Int1/2 – Tuck (F/R levers and Planche); Weak L sit

Int3 – Tuck (F/R levers and Planche); 1 Leg L sit

Beg1 – Tuck (invert hang to hold pos F/R lever), Tuck Planche; Tuck sit

Beg2 – Tuck 1 Ft down (Rear Lever and Tuck Planche), Front lever – Invert Hang; Tuck sit (1 ft down)

Beg3 – F/R (isom push down lying/kneeling on floor), Tuck Planche (both feet down), Front Bridge

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 7x for the CrossFit Games and has competed 6 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!