Featured Image – @renegadegames are underway this weekend… the Africa Semi-Final Qualifer for the Individuals for the @CrossFitGames … catch viewing details at games.crossfit.com 

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If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

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Alternatively call us on: 0784517637 (adults & kids)  

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ONLINE WHITEBOARD/COACHING – 200523

 

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

 

If you completed these wods yesterday… chat to the coaches on doing something you missed this week or on our AFL Competitors training program!

 

1) 2x DB Clean & Jerk 1 – EMOM 10 min Climb to a Max Day!

 

Score = Load (sum of 2x DB)

 

CFA LITE Options:
Keep loading so that great form is maintained

 

then…

 

2) For Time:
30 T2B
15 Box Step Overs (32,5kgx2/22,5kgx2 at 61cm/51cm)
10 DB Clean and Jerk (32,5kgx2/22,5kgx2)
5 Legless Rope Climb (4.1m)
5 Rope Climb (4.57m)
10 DB Clean and Jerk (32,5kgx2/22,5kgx2)
15 Box Step Overs (32,5kgx2/22,5kgx2 at 61cm/51cm)
30 T2B

 

TC – 16 minutes

 

Score = Time/TC plus 1 sec/rep missed
NB – any DB CJ (approx 65-70% 1 RM)
NB – BSO is Farmers Carry only

 

CFA LITE Options:
T2B – feet to hands (lying)
Int1 – 26 T2B; 30×2/20×2; 4 LL 3.7m(no jump), 5 RC
Int2 – 23 T2B; 25×2/15×2; 3 Half Climbs (no jump), 4 RC
Int3 – 20 T2B; 22.5×2/15xs at 61/51cm; 18 LL Rope PU; 4 RC (2 pulls)
Beg1 – 30 HLR (or Lying F2H); 20×2/10×2 at 61/51cm; 20 R-Pulls(str) or 42 Leg ass. R-PU
Beg2 – 30 HKR (or Lying K2H); 15×2/7.5×2 at 51cm; 20 R-Pulls (bnt hips)
Beg3 – 30 Sitting K2C; 10×2/5x at 51/41cm; 20 R-Pulls (bnt hips/kns)

 

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/

 

Trigger Ball, Foam Roll, Mobilise & Stretch!