Tracy working hard on Yoke Carries!!!!!!
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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 – 260923
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 – E90sOn90s for 6 Rnds (9 min, Max Day)
Scores = Max Load
NB – All Squat Snatches
CFA LITE Options:
Beginners – Keep loading so that great form is maintained
then…
2) AMRAP the following Intervals…
AMRAP 5:
4 Squat Cleans
4 Ring Muscle Ups
4 Clean & Jerks
4 Ring Muscle Ups
4 Clusters
Rest 2 min
AMRAP 4:
4 Squat Cleans
4 Ring Muscle Ups
4 Clean & Jerks
4 Ring Muscle Ups
4 Clusters
Rest 2 min
AMRAP 3:
4 Squat Cleans
4 Ring Muscle Ups
4 Clean & Jerks
4 Ring Muscle Ups
4 Clusters
BB – 85kg/55kg
Score = Total Reps
LITE:
Int1 – 70/45kg; 4 B-MU
Int2 – 65/42kg; 4 B-MU (B/P) or 8 C2B
Int3 – 60/40kg; 4 B-MU (P/G) or 6 C2B
Beg1 – 40/30kg; 6 PU (P/G)
Beg2 – 30/20kg; 6 RR (1/0.5m)
Beg3 – 25/15kg; 6 RR (0.5/0m)
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 has qualified 6x for the CrossFit Games and has competed 5 times! He 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, 5th in 2019 and 6h in 2023 (45-49 yrs). 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!
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