Featured Image – Intern coach Thando giving the class an overview of the Workout to follow at #CrossFitAlgoaSummerstrand!
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If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).
Foam Roll/Trigger/Warm-up/Mobilise/Activate
RX’ED and LITE WODS
1) Complete the following FT with a BB (80kg/55kg) from the floor:
20 OHS
30 Front Squat
40 Back Squat
TC – 12 min
Score = Time/TC plus 1 sec/rep missed
LITE Options:
Int1 – 70/49kg
Int2 – 65/45kg
Int3 – 60/42kg
Beg1 – 50/35kg
Beg2 – 40/28kg
Beg3 – 30/18kg
Scaling Guideline – 50% 1 RM BS
Then…
2) Complete 3 Rnds of the following FT:
30 TNG Power Cleans (45kg/30kg)
30 T2B
TC = 15 min
Score = Time/TC plus 1 sec/meter missed
NB- no dropping allowed, TNG, min of 3 reps at a time!
LITE Options:
Int1 – same, 25 T2B
Int2 – 40/25kg, 20 T2B
Int3 – 35/23kg, 20 T2B
Beg1 – 30/20kg, 30 HLR
Beg2 – 25/15kg, 30 HKR
Beg3 – 20/12kg, 25 SU
HOME-BASED WOD
A) Complete 200 Airsquats FT
Score = Total Reps
LITE Options:
Beg2 – 150 Airsquats
Beg3 – 100 Airsquats
then…
B) Complete 3 Rnds of the following FT:
30 Broad Jumps (1m)
30 Sit-ups
TC = 15 min
Score = Time/TC plus 1 sec/meter missed
LITE Options:
Beg2 – 20 BJ, 20 SU
Beg3 – 15 BJ (0.5m), 15 SU
EXTRAS
Chat to our coaches about completing extras from Tier 1 of our AFL 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 6th 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
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