Featured Image – Tracy and Annelise (R) in their ORP (optimal recovery position) following a tough WOD!

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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 – 071122

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) Power Snatch, Snatch – EMOM 8 min (build Max Day)

ALL TC MEMBERS – KB Swing 2 – EMOM 8 min (build to Heavy Load)

Score = Max Load

CGA LITE Options:
Keep loading so that great form is maintained! TC – only KB Swing!!

 

then…

 

2) NEW YOU T/Challenge – Test 1:

NB – TC will test using a KB Swing and plain Bps – see below

 

2013 Regionals of the Reebok CrossFit Games Workout 13.1 (http://games.crossfit.com/workouts/the-open/2013)

NB – Burpees – touch a target 6 inches (15.24cm) above max reach height

MEN – includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17
minutes of:
40 Burpees
75 pound (34kg) Snatch, 30 reps
30 Burpees
135 pound (61kg) Snatch, 30 reps
20 Burpees
165 pound (75kg) Snatch, 30 reps
10 burpees
210 pound (95kg) Snatch, as many reps as possible

 

WOMEN – includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17
minutes of:
40 Burpees
45 pound (20kg) Snatch, 30 reps
30 Burpees
75 pound (34kg) Snatch, 30 reps
20 Burpees
100 pound (45kg) Snatch, 30 reps
10 burpees
120 pound Snatch (54kg), as many reps as possible

Score = Total Reps

NB – TC will test using a KB and plain Bps -see below

CFE LITE Options:
RX Loadings – 34/20kg – 61/34kg – 75/45kg – 95/54kg)
Int1/2/3 – Same as Rx
Beg1 Option use kg loadings below…
Loadings for Beg2/3 use % loadings below…
(20kg/10kg or 30% 1RM) Snatch
(34kg/15kg or 50% 1RM) Snatch
(45kg/20kg or 60% 1RM) Snatch
(54kg/25kg or 77% 1RM) Snatch
https://games.crossfit.com
TC – Beg2 – 5kg/8kg – 8kg/12kg – 12kg/16kg – 16kg/20kg; Bps
TC – Beg3 – 2.5/5kg – 5kg/8kg – 8kg/12kg – 12kg/16kg; Bps

 

Substitutions:

Shoulder –
Snatch – Cleans
KBS – To shoulder (Russian KBS)
BBF Bps – Str Arm Bps

Back –
Snatch and KBS – Hip Thrusters
BBF Bps – Str Arm Bps/Box Bps

Knee –
Snatch – Fine
KBS – Fine
BBF Bps – Str Arm Bps/Box Bps

 

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