Featured Image – Intern Coach, Andy, in his ORP “Optimal Recovery Position”!

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Or

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Alternatively call us on: 0784517637 (adults & kids)  

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ONLINE WHITEBOARD/COACHING – 260324

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

Repeat 14 March 2023…

1) Isabel – 30 Snatches (squat) FT (61kg/43kg)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

LITE:
NB These are squat snatches
Scaling Guide – Scale to 50% 1 RM SS
Int1 – 55/38kg
Int2 – 50/35kg
Int3 – 47kg/32kg
Beg1 – 40/28kg
Beg2 – 30/20kg
Beg3 – 20/12kg

then…

2) Open Workout 11.4 (https://games.crossfit.com/workouts/open/2011#workoutsTab4)

Masters Men & Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (55kg/40kg)
10 Muscle-ups

Includes Masters Men and Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (50kg/35kg)
10 Muscle-ups

Score = Total Reps

LITE:
Int1 – 50/35kg; 5 MU
Int2 – 47/33kg; 7 BMU (R/B)
Int3 – 43/29kg; 7 BMU (B/P)
Beg1 – 35/22kg; 50 BBF Bp SO; 10 C2B PU (P/G), 10 Push-ups 10/kns up, ts dwn
Beg2 – 25/15kg; 45 BBF Bp SO; 10 RR (1.5/1m), 10 Push-ups Kns up, ts dwn/kns
Beg3 – 20/12kg; 40 BBF Bp SO; 10 RR (1/0.5m), 10 Push-ups kns 10/7

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!