Featured Image – Early morning class getting in some Barbell Cycling… for breakfast!!

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Or

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Alternatively call us on: 0784517637 (adults & kids)  

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ONLINE WHITEBOARD/COACHING – 220124

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) Squat Clean, Squat Clean and Jerk (any) – E90sOn90s for 8 Rnds (12 min) (Build to a heavy load for the Day)

Score = Load

LITE:
Keep loading so that great form can be maintained!
Beg2/3 – Power clean, Front Squat allowed

then…

2) Complete 3 Rnds of the following for Max Reps:
AMRAP 90s – Box Step-ups – DB Goblet Hold (61cm/51cm – 40kgx1/32kgx1)
Rest 30 sec
AMRAP 90s – Single Arm DB Power Clean and Push Press/Jerk (40kgx1/30kgx1)
Rest 30 sec

Score = Total Reps (11 min)

LITE:
Box 61/51cm except B2/3
Level 1 – 35/25kg
Int1 – 30/22.5kg
Int2 – 25/20kg
Int3 – 22.5/15kg
Beg1 – 20/10kg
Beg2 – 15/7.5kg, 51cm
Beg3 – 10/5kg, 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 6th 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/

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!