Featured Image – Class on Hang Power Snatches and Overhead Squats!!
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If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP OPTONS & PRICING!
Alternatively call us on: 0784517637 (adults & kids) or 0845086893
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ONLINE WHITEBOARD/COACHING – 250522
Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…
Please contact us with any questions by cell or on what’s app at:
0784517637 (Coach Dave) / 0822944258 (Coach Anje)
ENJOY!
RX’ED, LITE and HOME WODS
If any Home-Based Members do not have our Home-Based Video explanations, please contact Coach Dave to get them!
Foam Roll/Trigger/Warm-up/Mobilise/Activate
1) AMRAP for 10 min:
20 sec L-sit
10 (5e) KB Clean (hang power) and Jerk (32kg/24kg)
Score = Total Reps
CFA LITE Options:
L-sit 2 sec = 1 rep (20 s = 10 reps)
KB but B1 down DB
Int1 – 90m HSW
Int2 – 24kg; 75m HSW, Weak L-sit
Int3 – 20kg; 60m HSW or 18 WW, (L-sit – 1 leg str)
Beg1 – 15kg; 18 half WW, T-sit
Beg2 – 10kg; 120m (BW str), T-sit (1 ft dwn)
Beg3/TC – 7.5kg; 80m (BW bnt), F-B
Sub’s –
Shoulder –
L-sit – F-B hold
HC, J – Hang clean only inv side
Back –
L-sit – Front Bridge
HC, J – Lighter (hang muscle clean and press)
Knee –
L-sit – Fine
HC, J – Fine
then…
2) Last completed 29 May 2022 –
Complete 3 Rounds of the following FT:
100 m Waiter / Suitcase Walk (32kg,24kg / 24kg,16kg)
400 m Run
10 Bar Muscle-ups
TC = 15 min
Score = Time/TC plus 1 sec/Rep missed
NB – heavier KB or DB as suitcase, lighter overhead
NB – use a KB or a DB or a mixture
CFA LITE Options:
Int1 – 7 Bar M-ups
Int2 – 5 Bar M-ups (R/B)
Int3 – 32kg,20kg / 24kg,12kg, 7 Bar M-ups (B/P) or Jumping M-up
Beg1 – 24kg,16kg / 20kg,10kg, 10 Pull-ups (P/G), 10 Push-ups/7 PU
Beg2 – 20kg,10kg / 12kg,5kg, 10 Ring Rows (1/0.5m), 7 Push-ups/10 Push-ups (kns)
Beg3 – 15kg,7.5kg / 8kg,5kg, 10 Ring Rows (0.5/0m), 10/7 Push-ups (kns)
Injury Subs:
Shoulder –
Waiter W/S-W – Front Rack involved
Run – Fine
MU/C2B/PU – 60% Strict Rev grip PU or BOR/RR (Push-ups – plus push-ups – 3 for 1)
Back –
Waiter W/S-W – Fine (lighter)
Run – Cycle/Airbike (2.5x dist)
MU/C2B/PU – 60% Strict Rev grip PU or RR / Push-ups – Fine
Knee –
Waiter W/S-W – Fine
Run – Fine
MU/C2B/PU – Fine (watch jump-up/drop off) /Push-ups – Fine
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 CLICK HERE for all the info OR alternatively contact Dave on info@algoacrossfit.com 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/
Cool-down/Trigger Ball/Foam Roll/Stretch
