Featured Image -Thank you Jaco from @crossfiartaxes for joining us for some WODS!!

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 – 020124

 

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) Escalating Isabel:
10 Snatches (61kg/43kg)
10 Snatches (84kg/58kg)
10 Snatches (102kg/70kg)

 

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

 

LITE:
NB These are squat snatches
Scale to 50% 1 RM (1st 10), 68% 1RM (2nd 10), 83% 1RM (3rd 10)
Int1 – 43/30kg, 61/43kg, 84/58kg
Int2 – 43/30kg, 61/43kg, 75/52kg
Int3 – 43/30kg, 55/38kg, 65/45kg
Beg1 – 43/30kg, 50/30kg, 60/40kg
Beg2 – 30/20kg, 40/25kg, 45/30kg
Beg3 – 20/12kg, 30/20kg, 35/25kg

 

then…

 

2) Complete the Benchmark “KAREN” for time:
150 Wall balls for time (9,1kg/6,3kg)

 

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

 

LITE:
Int1/2/3 – same
Beg1 – (6,3kg/4,5kg, to 10ft/9ft)
Beg2 – (4,5kg/3kg, to 10ft/9ft)

Ensure you record this Benchmark Score!

 

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!