CrossFit Algoa (Port Elizabeth) WOD – Mon, 27 May 2024

CrossFit Algoa (Port Elizabeth) WOD – Mon, 27 May 2024

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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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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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