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