Featured Image – Thuba all smiles on DB Clean and Jerks!

 

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Or

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ONLINE WHITEBOARD/COACHING – 030225

 

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) Clean (power) and Jerk (push) 1 – EMOM 5 min (Build to a Heavy Load 10-20% heavier than your BW)

 

Score = Load

 

LITE:

Keep loading so that great form is maintained

 

Then…

2) Complete the Benchmark “Lyla” – 10-9-8-7-6-5-4-3-2-1 reps for time of:

Muscle-ups

Bodyweight clean and jerks

 

TC – 27 min

 

Score = Time/TC plus 1 sec/rep missed

 

Scaling:

This workout contains a high volume of two difficult exercises. If you can perform some muscle-ups but not all 55 reps, eliminate the early rounds to reduce the total number of reps. Newer athletes should substitute with both gymnastics pulling AND gymnastics pushing exercises.

CFA LITE Variations:

Any Clean, any Jerk

RX sub home – DB/KB/BP/BB (light) 20-18-16-14-12-10-8-6-4-2 on 25kg/15kg (for CJ; BOR; PU)

Int1 – 0,85x BW CJ; 25/15kg; 7-6-5-4-3-2-1 MU or BOR (CFHQ Int MU)

Int2 – 0,75x BW CJ; 22.5/15kg; B-MU (R/B) or Jump B-MU (Bar @ Chin) or BOR,PU

Int3 – 0,7x BW CJ; 20/12kg; B-MU (B/P) or Jump B-MU (Bar @ Collar Bone) or BOR,PU

Beg1 – 0,6x BW CJ; 15/10kg; PU (G/P)/PU (ts) or BOR,PU (both Toes)

Beg2 – 0,45x BW CJ; 10/7.5kg; RR (1/0.5m)/(M-Ts; W-kns) or BOR,PU (M-Ts; W-kns)

Beg3 – 7-6-5-4-3-2-1 reps; 0,33x BW CJ; 7.5/5kg; RR (1/0.5m)/PU (both Kns) or BOR,PU (both Kns) (Beg CFHQ Beg)

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!