CrossFit Algoa (Port Elizabeth) WOD – Fri, 3 May 2024

CrossFit Algoa (Port Elizabeth) WOD – Fri, 3 May 2024

Featured Image – Sleds and Snatches for THE WIN!!!!!!

 

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Or

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ONLINE WHITEBOARD/COACHING – 030524

 

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) Practice Snatches and Pulling Mvts

 

Score = For Quality

 

Then…

 

2) Complete the following FT:

18 squat snatches (34/20kg or 34% 1RM)

18 Pull-ups

15 squat snatches (43/29kg or 34% 1RM)

15 C2B Pull-ups

12 squat snatches (61/43kg or 50% 1RM)

12 C2B Pull-ups

9 squat snatches (83/61kg or 67% 1RM)

9 Bar Muscle-Ups

6 squat snatches (102/70kg or 83% 1RM)

6 Bar Muscle-Ups

 

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

 

LITE:

Rx-35/20-45/30-60/40-80/50-100/60

L1 -32/18-41/ 27 -54 /36 -72 /45- 90 /54

L2- 28 /16 -36 /24 -49 /32- 65/ 41- 81 /49

L3 – 26 /15 -33/ 22 -44/ 29 -58 /36- 73/ 44

L4 – 23 /13 -30 /20- 39 /26 -52/ 33 -66 /39

Int1- 21/ 12- 27 /18- 35 /24- 47 /30- 59 /35; PU-PU-C2B-C2B-BMU (B/P)

Int2- 17/ 10 -22 /15 -30 /20 -39 /25 -49 /30; PU-PU-C2B-C2B-BMU (P/G)

Int3 – PU-PU-C2B-C2B-BMU (G/G,B)

Beg1 – 14 /8- 18/ 12 -25 /16 -33/ 21 -41/ 25; PU-PU-C2B-C2B-C2B (P/G)

Beg2 – 12 /7 -15/ 10- 21 /14 -27 /17- 34 /21: RR (1/0,5m)-(1,5/1m -last 3 Rnds)

Beg3 – 10/ 6 -13 /9- 17 /11- 23 /14- 29 /17; RR (0,5/0m)-(1/0,5m -last 3 Rnds)

 

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!


AFL COMPETITORS TRAINING

 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!

 

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