Featured Image – Clyde on Strict Deficit Reverse Hand Stand Push-Ups! A tough movement that most need to scale to Piked Pushup variants!

____________________________________________________

If you would like more INFO on CrossFit Algoa, on Always Fit League (AFL) personal coaching/program or on Brazilian Jiu-Jitsu (Carlson Gracie Africa) classes for adults and/or kids, please CLICK HERE for all the INFO, MEMBERSHIP OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 191122

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

Repeats from 21 Nov 2020…

1) Complete 100 T2B FT, but starting at 0 min and EMOM complete 4 Burpee GTOH (plate 15kg/10kg)

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Equip – Any load (DB/BB plate/Back Pack/Water Container)
CFA sub RX – T2B (Lying feet to hands)
Int1 – 90 T2B
Int2 – 80 T2B
Int3 – 70 T2B
Beg1 – 100 HLR (or Lying F2H); 10/5kg
Beg2 – 80 HKR (or Lying K2H); 3 Bp-GTOH 5/2.5kg
Beg3 – 70 Sitting (k2C); 3 Bp-GTOH 5/2.5kg

Substitutions:
Shoulder –
T2B – Lying leg raise (F2H or K2H) – 1 arm OH
Bp-GTOH – Str arm Bp, Ground 2 Shlder GTS

Back –
T2B – F/Bridge 1 = 3 sec (60 sec hold)
Bp-GTOH – 4x Str arm Bp, 4x Hips to OH

Knee –
T2B – fine or LITE
Bp-GTOH – Fine or 4x Str arm Bp, 4x Hips to OH

then…

2) Burden Run 2 mile (3.2km) (15kg/10kg Bumper) FT

TC – 25 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
10m = 1 Rep
Equip – Any load (DB/BB/Back Pack/Water Container)
RX/Int1/2/3 – same
Beg1 – 10/5kg
Beg2 – 2.6km; 5/2.5kg
Beg3 – 2km; 5/2.5kg

Substitutions:

Shoulder –
B-Run Fine

Back –
B-Run – Burden Walk or Cycle/AB 3.5x distance

Knee –
B-Run – Burden Walk or Row (same Dist) or Cycle/AB 3.5x distance

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 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

Featured Image – Morning class on the start of 100 hang power cleans in a tough met con!

____________________________________________________

If you would like more INFO on CrossFit Algoa, on Always Fit League (AFL) personal coaching/program or on Brazilian Jiu-Jitsu (Carlson Gracie Africa) classes for adults and/or kids, please CLICK HERE for all the INFO, MEMBERSHIP OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 181122

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) Strict C2B Pull-ups RM – E2ndMon2ndM for 10 min (5 sets)

Score = Total Reps

Goal – 8-15 Reps/Rnd

CFA LITE Options:
Int1/2/3 – C2B PU
Beg1 – PU (P/G)
Beg2 – RR (1,5m/1m)
Beg3 – RR (1m/0,5m)

Substitutions:

Shoulder –
S-C2B – RR or BOR

Back –
S-C2B – Strict C2B/PU

Knee –
S-C2B – fine (watch drop off/jump up)

then…

2) AMRAP the following for 20 min:
20 Airsquats
20 Jumping Alternate Lunges
10 Burpee Box Jump Overs (61cm/51cm)
10 Strict Def HSPU (15cm/9cm)

Score = Total Reps

CFA LITE Options:
B-BJO sub B-Broad Jump (1.24/1m)
Int1 – same, S-HSPU
Int2 – S-HSPU
Int3 – 1/2 abmats
Beg1 – Bp BSO (61/51cm) or BP BJ (1/0.8m), PPU (61/51cm)
Beg2 – Lunges, BBF Bps (SO); Bp BSO (51cm)/ Bp BJ (0.8/0.5m), PPU (51cm/Flr)
Beg3 – Static Lunges, BBF Bps (SO); Bp BSO (41cm)/Bp Broad Step (0.6m/0.4m), PPU (Flr/Kns)

Substitutions:
Shoulder –
AS – Fine
J-Alt Lunges – Fine
Burpees BJO – Straight arms
S-HSPU – Plus Pushups (3 for 1)

Back/Knee –
AS – Fine
J-Alt Lunges – Static lunges or Step-ups
Burpees BJO – Straight arms, Step Over (lower)
S-HSPU – Fine or Piked Variant

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 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

Featured Image – Ange, Bonita, and Levina (flying high) on wall ball facing burpees!!!

____________________________________________________

If you would like more INFO on CrossFit Algoa, on Always Fit League (AFL) personal coaching/program or on Brazilian Jiu-Jitsu (Carlson Gracie Africa) classes for adults and/or kids, please CLICK HERE for all the INFO, MEMBERSHIP OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 171122

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) 100m HS Walk FT but starting at 0 min and EMOM complete 10 SDHP (32kg/24kg)

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Use KB or closest DB loading
Int1 – 80m HSW; 24kg/16kg
Int2 – 70m HSW; 24kg/16kg
Int3 – 60m HSW or 20 WW; 20kg/12kg
Beg1 – 20 Half WW; 16kg/10kg
Beg2 – 20 1-Step WW; 12kg/8kg
Beg3 – 20 Worm-W; 8kg/5kg

Substitutions:
Shoulder –
SDHP – Sub with Russian KBS
HSW – Push-up hold w opp shlder taps (300)

Back –
SDHP – High Hang SDHP
HSW – Push-up hold w opp shlder taps (300)

Knee –
SDHP – High Hang SDHP
HSW – Fine (watch kick-up/down)

then…

2) Complete the following FT:
100 Hang Power Cleans (30kg/20kg)
80 DB/KB Burpees (Lateral Facing)
60 Strict Ring Dips

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Rx – (DB/KB/BP) 25kg/15kg
Int1 – 20/15kg; 50 S-RD
Int2 – 20/15kg; 60 S-RD (R/B)
Int3 – 16/12kg; 60 S-RD (B/P)
Beg1 – 15/10kg; 60 S-Dips (P/G); 70 LF Bps (SO)
Beg2 – 12/8kg; 60 SP-Dips (str); 60 LF Bps (SO)
Beg3 – 8/5kg; 60 SP-Dips (bnt); 50 LF Bps (SO)

Subs:

Shoulder –
HPC – Fine or Deadlifts
Lat Bps – Fine or (str arm bps)
S-RD – Plus Push-ups (120)

Back –
HPC – Fine or Hang Muscle Clean or Hiplifts
Lat Bps – Fine or (str arm bps or box bps)
S-RD – Fine

Knee –
HPC – Fine or Hang Muscle Clean or Hiplifts
Lat Bps – Fine or (str arm bps or box bps)
S-RD – 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 contact Dave on dave@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

Featured Image – Ashlynne and Kerry (with D-Ball) on a “strongman type” metcon at our recent @EastCapeChamps with Judge Andrew and Yolandi watching on!!!

____________________________________________________

If you would like more INFO on CrossFit Algoa, on Always Fit League (AFL) personal coaching/program or on Brazilian Jiu-Jitsu (Carlson Gracie Africa) classes for adults and/or kids, please CLICK HERE for all the INFO, MEMBERSHIP OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 161122

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) 3 Deadlift, 2 Hang Power Clean, 1 Push Press – E90sOn90s for 9 min (6 Rnds)

Score = Load

CFA LITE OPTIONS:
Keep loading to a level at which great form can be maintained!

Subs –
Shoulders –
4 Deadlift, 3 Hang Power Cleans or 5 Deadlifts

Back –
3 Strict Press (rack) and/or Hip Thrusters

Knee –
Fine

then…

2) Repeat 4 Nov 2020 – Complete 30-20-10 reps FT:
C2B Pull-ups
Kettlebell lunge (32kgx2/24kgx2)

TC – 12 min

Score = Time/TC plus 1 sec/rep or meter/yard missed

NB – Athletes must lunge with the kettlebells in the rack position.

CFA LITE Options:
Home-Based (HB) loading 25/15kg, 40m-30m-20m
C2B sub w BOR with same reps on any level of 2xKB or DB load BUT DOUBLE-Reps for Single implement HB load)
Use KB or closest DB loading
Int1 – C2B 25-15-5 or BOR; 24kgx2/16kgx2; HB (see above)
Int2 – PU 27-15-9 or BOR; 25-15-5m 24kgx2/16kgx2; HB (see above)
Int3 – PU 21-15-9 or BOR; 20kgx2/12kgx2; HB 20/12kg
Beg1 – PU (P/G) or BOR; 20kgx2/10kgx2; HB 15/10kg
Beg2 – RR (1/0,5m) or BOR; 12kgx2/8kgx2; HB 12/8kg
Beg3 – RR (0,5/0m) or BOR; 8kgx2/5kgx2 OR HB 8/5kg

Substitutions:
Shoulder –
Lunges – Fine or Farmers walk lunge or back rack lunge
C2B – Rev Grip or BOR/RR

Back –
Lunges – Lighter otherwise Step-ups (weighted to appropriate height))
C2B – Strict PU or RR

Knee –
Lunges – Step-ups (weighted to appropriate height) or Single-legged hiplifts
C2B – Fine but watch drop off/jump up

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 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

Featured Image – Eva and Jason for CrossFit Algoa’s super Team on Box Step Overs at this years @EastCapeChamps!!!!

____________________________________________________

If you would like more INFO on CrossFit Algoa, on Always Fit League (AFL) personal coaching/program or on Brazilian Jiu-Jitsu (Carlson Gracie Africa) classes for adults and/or kids, please CLICK HERE for all the INFO, MEMBERSHIP OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 141122

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

NEW YOU T/Challenge – Complete Tests 1-3

1) AMRAP the following for 10 min (5 Rnds):
Min 1 – Wall Balls (10kg/6.3kg)
Min 2 – WB Facing Burpees

Score = Total Reps

CFA LITE Options:
WB Sub DB/KB/BP/Light BB – Thrusters (25/15kg)
Int1/2 – WB/sub Thr (25/15kg)
Int3 – WB (9.1/6.3kg, 9ft/8ft lower height) OR Th (20/12kg)
Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg); WBF Bps (SO)
Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg); WBF Bps (SO)
Beg3/TC – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg); WBF Bps (SO)

Substitutions:

Shoulder –
WB/Thr – Front Squats
WBF Bps – Str Arm Bps

Back –
WB/Thr – fine or WB Squats (no throw)
WBF Bps – Str Arm Bps/Box Bps

Knee –
WB/Thr – Banded partial Airsquats (or crab walks)
WBF Bps – Str Arm Bps/Box Bps

then…

2) Complete 5 Rnds of the following FT:
20 KB Swings (24kg/16kg)
100 DU

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Int1 – same Rx; 90 DU
Int2 – same Rx; 80 DU
Int3 – 20/12kg; 70 DU
Beg1 – 16/10kg; 100 SU
Beg2 – 12/8kg; 100 SU
Beg3/TC – 8/5kg; 90 SU

Substitutions:
Shoulder –
KBS – Russian
DU/SU – Fine

Back –
KBS – Hip Thrusters (loaded/banded)
DU/SU – Fine or Pulses

Knee –
KBS – Fine
DU/SU – Fine or Pulses

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 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

Featured Image – Repost from @CrossFitAlgoa Instagram … A big congrats to all those from @CarlsonGracieAfrica who completed their BJJ (Brazilian Jiu-Jitsu) grading this past weekend!! A number of CrossFit Algoa members also participate in the Brazilian Jiu-Jitsu classes run by @CarlsonGracieAfrica under the guidance of founder & coach @daveleveysa – In shot… #CarlsonGracieAfrica members and some of their families/friends celebrating their hard work and achievement over the past year/s!! 

#carlsongracieafrica #marcussoaresbjj @marcussoaresbjj #bjj #brazilianjiujitsu #bjjlifestyle #grappling #selfdefence 

____________________________________________________

If you would like more INFO on CrossFit Algoa, on Always Fit League (AFL) personal coaching/program or on Brazilian Jiu-Jitsu (Carlson Gracie Africa) classes for adults and/or kids, please CLICK HERE for all the INFO, MEMBERSHIP OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 121122

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

NEW YOU T/Challenge – Complete Tests 1-3

1) Front Squat 10-10-5-5-2-2 for Max loading E2ndMon2ndM for 6 min)

Score = Total Loading (Sum of Load x Reps for each Rnd)

Guideline – Min loading % should be 60% for 10; 75% for 5; 85% for 2

CFA LITE Options:
Keep loading to a level that great form can be maintained

then…

2) AMRAP the following for 7 min on 70kg/49kg:
6 TNG Power Clean
5 Front Squat
4 STOH

Score = Total Reps

Rules:
Reps must be unbroken
Only exception – you can take a rest after 3rd PC but 1st 3 PC must be unbroken/TNG (no dropping)
FS and STOH – can drop last rep
NB See Home-Based WOD below!

CFA LITE Options:
DB/KB/BP/Light BB Home-Based sub Below!
Int1 – 65/45kg
Int2 – 60/42kg
Int3 – 55/38kg
Beg1 – 40/27kg
Beg2 – 35/20kg
TC/Beg3 – 25kg/15kg

Substitutions:

Shoulder –
PC – Fine or DL
FS – From Rack or safety Bar BS
STOH – Hang Power Clean or do 15 Plus-Pushups

Back –
If lighter – do home based rep range
PC – Lighter loading …or Hip Thrusters
FS – Lighter or Airsquat (banded knees)
STOH – Strict Press or Push-ups 15

Knees –
If lighter – do home based rep range
PC – Lighter loading …or Hang Muscle Clean
FS – Lighter or Airsquat (banded knees) or Hip Thrusters
STOH – Strict Press or Push Press

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 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

Featured Image – Coach Garric on an L-sit for time!!!!!

____________________________________________________

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 OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 101122

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

NEW YOU T/Challenge – Complete Tests 1-3

For the rest…

1) Deadlifts 5-5-5-5-5 (65-75% 1RM)

Score = Load

CFA LITE OPTIONS:
Keep loading so that great form can be maintained!

then…

2) Complete 5 Rnds of the following for Max Reps:

AMRAP 3 min:
Run 400 m
AMRAP Burpee GTOH (25kg/15kg)
Rest 1 min

Score = Total Reps
(5 x 40 plus Bp GTOH Reps)
10 m = 1 Rep

CFA LITE Options:
Int1 – 22.5/15kg
Int2 – 22.5/15kg
Int3 – 20/12kg
Beg1 – 350m, 15/10kg
Beg2 – Run 250m, 12/8kg
Beg3 – Run 200m, 8/5kg

Subs:

Shoulder –
Run – Fine
Burpee GTOH – Burpee (str arms) and Power Clean/DL

Back –
Run – Bike/Sled drag (2.5 min)
Burpee GTOH – 2 Burpee (str arms) and 2 Airsquats per Rep

Knee –
Run – Bike/Sled Drag/Row/SDHP (2.5 min)
Burpee GTOH – 2 Burpee (str arms) and 2 Airsquats/Hiplifts per Rep

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 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

Featured Image – Coach Sam, prepping the class with the whiteboard explanation!!!!!

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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 OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

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ONLINE WHITEBOARD/COACHING – 091122

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) Clean (squat) 1 – EMOM 10 (Build to Max Day)

Score = Load

CFA/AFL LITE:
Keep loading so that great form is maitained
Beg1/2/3 – Power Clean plus Front Squat allowed

then…

2) NEW YOU T/Challenge – Test 3:

CFA Benchmark WALLS – AMRAP 12 min (6 Rnds) of:
Min 1 – Wall Balls (10kg/6.3kg)
Min 2 – Wall Walks

Score = Total Reps

CFA/AFL LITE:
Int1 – WB/sub Thr (22.5/15kg); WW
Int2 – WB/sub Thr (22.5/15kg); WW
Int3 – WB (9.1/6.3kg, 9ft/8ft)/Th 20/12kg; WW
Beg1 – WB (6.3/4.5kg, 10/9ft)/Th (15/10kg); Half WW
Beg2 – 120 WB (6.3/4.5kg, 9ft/8ft)/Th (12/8kg); Scaled 1 step WW
Beg3 – 100 WB (6.3/4.5kg, 8ft/7.67ft) OR Th (8/5kg); Worm Walks

Substitutions:

Shoulder –
WB – WB Squats
WW – Push-up hold – Opposite Shoulder Taps (3 for 1)

Back –
WB – Airsquats or Hip Thrusters
WW – Front Bridge hold (3 sec = 1 Rep)

Knee –
WB – Fine (limit depth and load)
WW – 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 contact Dave on dave@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