Featured Image – Thuba on Event 3 of the Age Group Semi’s… a tough couplet of Heavy Front Squats and Muscle-ups!

 

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 – 170524

 

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 the Movements for the workouts you need to do below…

 

Score = For Quality

 

Then…

 

2) Complete anyone of the Age Group Semi Final Workouts missed over the passed week! I.e. Event 1/2/3/4

 

OR …

 

125 DB Snatches (22.5kgx1/15kgx1) FT but EMOM complete complete the following:

1st Min – 6 Box Step Ups (22.5kgx2/15kgx2 at 61cm/51cm)

2nd Min – 4 Bar Muscle-ups

DB Snatches – must  be 10 Unbroken per side before stopping

DB BUp – Farmers carry only

 

TC – 25 min

 

Score = Time/TC plus 1 sec/rep missed

 

LITE:

Db loads below… 1x snatch; 2x DB SO

Int1 – 22.5/15kg; 2 B-MU

Int2 – 22.5/15kg; 3 B-MU (B/P)

Int3 – 20/12kg; 3 B-MU (P/G)

Beg1 – 15/10kg; 3 C2B PU (P/G)

Beg2 – 12/8kg at 51cm; 3 RR (1.5m/1m)

Beg3 – 8/5kg at 41cm; 3 RR (1m/0.5m)

 

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!