Featured Video – Annie Thorisdottir 🇮🇸: “One of the Most Memorable Moments of my Athletic Career.”(Video courtesy of CrossFit, Inc.)!

If you would like more info on our TRAINING AT OUR FACILITIES (Newton Park or Summerstrand) or HOME-BASED WORKOUTS please contact us on the details to follow…  for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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ONLINE WHITEBOARD/COACHING – 110821 

 

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  

 

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

 

1) Segment Snatch Deadlift, Snatch Deadlift, Hang Snatch (squat), Snatch (squat) – E90sOn90s for 12 min (8 rnds) at 60-70% of 1RM

 

Score = Load

 

Home-Based – same as above with a DB/KB/Back Pack/Light BB

 

CFA LITE OPTIONS:

Beg – Hang Snatch can Hang Power Snatch, then OHS ; Snatch can Power Snatch and OHS

Keep loading so that great form can be maintained

 

then…

 

2) CrossFit Games 2021 Individuals – Event 12

https://games.crossfit.com/workouts/games/2021 and https://youtu.be/-cUZPBgZFKU

 

1 Rep Max Snatch

 

Score = Load

 

Class Format – Snatch – E2ndMon2ndM for 20 min (10 Rnds)

Min 1-10 – athletes have 20 sec to complete the lift (i.e. 00:00-00:20 window to lift in on 1st min)

Min 11-20 – athletes have 30 sec to complete the lift (i.e. 10:00-10:30 window to lift in 2nd min)

You can attempt the lift as many times as you wish in the lifting window!

Record the Load at which you fall out by missing before the 20s or 30s is up! After you fall out you may continue lifting at 80-90% of your max load lifted for the remainder of the time!

 

CFG Format – Athletes will be called up to the first two platforms based on current competition standings, from last to first. The first two athletes will have 20 seconds to lift the first load. If they are successful, they will move to the designated area. If they are unsuccessful, they will move to meet a judge at the tie-break area. When all athletes have attempted the weight, the unsuccessful athletes will race to complete 3 squat snatches, then sprint to the finish platform to determine the tie break.

The weight on the platforms will then be increased. The next round will begin in the same fashion. When the field of athletes has been reduced to 10 or less, athletes will lift one at a time on the large platform, and the lifting window will extend to 30 seconds.

Athletes will continue lifting and racing for tie breaks until all athletes have established a rank.

If only 1 athlete misses at a weight they do not have to complete the tie-break race.

 

Home-Based sub – Snatch (squat) RM – E3rdMon3rdM for 12 min (4 Rnds)

 

Score = Sum of Total Loading (Sum of Reps x Load for all 4 Rnds)

 

Use DB/KB/Back Pack/Light BB

 

CFA LITE OPTIONS:

Keep loading so that great from can be maintained

Beginners – Power Snatch plus OHS allowed

 

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 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