Featured Image – Michelle on Front Squats while Shaun gets ready to do his Muscle-ups! Craig and Stuart prepping for theirs!!
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
If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE
Alternatively call us on: 0784517637 (adults & kids)
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ONLINE WHITEBOARD/COACHING – 160524
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) EMOM 10 min (5 Rnds each):
Min 1 – Power Clean (Build to Max Day)
Min 2 – Thruster (Build to Max Day)
Score = Max Load (PC plus Thr)
NB – Keep loading so that great form and position is maintained!
or the workout below… use 55-60% of your Thruster Max Day
Then…
2) CFG 24 SEMIS Age Group – Event 4
https://games.crossfit.com/workouts/semifinals/2024?division=19
EVENT 4
For time:
30 cleans
30 toes-to-bars
30 thrusters
BB – F-75 lb (34 kg)/M-115 lb (52 kg)
TC = 10 min
Score = Time/TC plus 1 sec/rep missed
LITE and Age Group V:
16-59 div:
F-75 lb (34 kg)/M-115 lb (52 kg)
14-15, 60-64, 65+ div (Int3):
M-55 lb (25 kg)/F-75 lb (34 kg)
Int1 -45/29kg
Int2 -40/25kg
Int3 – 34/25kg
Beg1 – 35/25kg; HLR
Beg2 – 30/20; HKR
Beg3 – 25/15kg; 1x HKR or Seated K2C
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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