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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 – 270524
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) CFG 24 SEMIS Individuals – Event 1
https://games.crossfit.com/workouts/semifinals/2024/1
5 rounds for time:
800-meter run
10 clean and jerks (84kg/59kg)
TC – 30 min
Score = Time/TC plus 1 sec/rep missed
LITE:
Rx – 84/59kg
L1 – 80/56kg
L2 – 76/53kg
L3 – 74/51kg
L4 – 71/50kg
Int1 – 67 /47kg
Int2 – 63 /44kg
Int3 – 59 /41 kg
Beg1 – Run 700m, 50/35kg
Beg2 – Run 600m, 42/29kg
Beg3 – Run 500m, 34/24kg
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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