Featured Image – @crossfitgames Age-Group Semi-Final happened this past weekend and Finnish today … all the best to Owner and Head Coach @daveleveysa who competed over the last few days!… catch all the info at Games.CrossFit.com

(Image courtesy of CrossFit, Inc.)

 

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 – 130524

 

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) Power Snatch, Snatch (squat) – EMOM 10 min (Build to a Max Day)

 

Score = Load

 

LITE:

Keep loading so that great positioning and form is maintained

Beg – Power snatch plus OHS allowed for Squat Snatch

 

Then…

 

2) CFG 24 SEMIS Age Group – Event 1

https://games.crossfit.com/workouts/semifinals/2024?division=19

For time:

50-calorie row

9 snatches, weight 1

50-calorie row

6 snatches, weight 2

50-calorie row

3 snatches, weight 3

 

TC – 20 min

Score = Time/TC plus 1 sec/rep missed

♀ 115, 135, 155 lb (52, 61, 70 kg) ♂ 165, 195, 225 lb (75, 88, 102 kg)

 

LITE and Age Group V:

Rowing Sub – 55 SDHP (all except Beg1-3 – 20/12kg)

 

16-44 divisions/RX Ind.

F-115, 135, 155 lb (52, 61, 70 kg)/M-165, 195, 225 lb (75, 88, 102 kg)

14-15, 60-64, 65+ divisions /Int3

F-65,75,85lb(29,34,38kg)/M-95, 115, 135 lb (43, 52, 61 kg)

 

45-49 division /L3

F-95, 115, 125 lb (43, 52, 56 kg)/M-145, 165, 185 lb (66, 75, 83 kg)

50-54 division /Int1

F-85, 105, 115 lb (38, 47, 52 kg)/M-135, 155, 175 lb (61, 70, 79 kg)

 

55-59 division /Int2

F-75, 95, 105 lb (34, 43, 47 kg)/M-115, 135, 155 lb (52, 61, 70 kg)

 

Beg1 – 16/10kg; F-20, 27, 32kg/M-35, 45, 50kg

Beg2 – 12/8kg; F-15, 20, 25kg/ M-25, 35, 45kg

Beg3 – 8/5kg; F-9, 12, 15kg/ M-20, 25, 30kg

 

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!