Rodger on the Teams “East Cape Handtools Lifting Complex” at our #DVSN East Cape Champs!!

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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

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

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ONLINE WHITEBOARD/COACHING – 300923

 

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) OHS – E90sOn90s for 9 min (6 Rnds, build to Max Day)

 

Score = Load
NB – Improve on last week!
NB – From Rack

 

then…

 

2) Complete for Max Reps:

AMRAP 6:
5 Hang Power Snatches (60/45kg)
10 Handstand Push Ups
5 Burpee Box Jump Overs (76cm/61cm)

 

Rest 1 min hen

 

AMRAP 5 – same but HPS (50/40kg), 10 Strict HSPU

 

Rest 1 min

 

AMRAP 4 – same but HPS (40/30kg) 10 Deficit (15cm/9cm) HSPU

 

Score = Total Reps

 

LITE:
Int1 – 50/35kg, 8 HSPU – 45/30kg, 6 S-HSPU – 40/25kg, 6 Def HSPU (9/6cm); 61/51cm
Int2 – 50/35kg, 8 HSPU (1/2 abm) – 45/30kg, S-HSPU (1/2 abm) – 40/25kg, Def PU (Hand Rel 2x 15kg); 61/51cm
Int3 – 45/30kg, 8 HSPU (2/3 abm) – 40/25kg, S-HSPU (2/3 abm) – 40/25kg, Def PU (Hand Rel 2x 15kg); 61/51cm
Beg1 – 40/25kg, 14 PPU (Flr) – 35/20kg, 10 PPU (61/51cm) – 30/15kg, Def PU (Hand Rel 2x10kg); BSO 61/51cm
Beg2 – 35/20kg, 14 PPU (Flr) – 30/15kg, 10 PPU (61/51cm) – 25/15kg, Def PU (Hand Rel 2x10kg); BSO 51cm
Beg3 – 25/15kg, 14 PPU (Kns 2x abm) – 25/15kg, 10 PPU (Flr/4x abm) – 20/12kg, PU (Hand Rel); BSO 41cm

 

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!