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Or
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Alternatively call us on: 0784517637 (adults & kids)
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ONLINE WHITEBOARD/COACHING – 250724
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) Freestanding Handstand Holding (inside Square 1.21m x 1.21m) – Accumulate 5 min FT
TC – 14 min
Score = Time/TC plus 1 sec/rep missed
(NB – inside Square 1.21m x 1.21m)
CFA LITE:
Int1/2 – Same
Int3 – At wall HS Hold
Beg1 – Reverse Wall Walk Hold
Beg2 – Piked Hold (61cm)
Beg3 – Piked Hold (51cm)
Then…
2) 2024 CrossFitGames Quarter Finals (ALL) – Test 2
3 RFT:
50 Wall Balls (9.1/6.3kg)
50 Lateral Burpee BJO (61/51cm)
TC: 20 min
Score = Time/TC plus 1 sec/rep missed
https://games.crossfit.com/workouts/onlinequalifiers/2024
LITE and WORKOUT Vs RX Individuals, 16-54 age-group divisions:
F – 14-lb (6 kg), 9-ft target, 20-inch (51cm) box ; M – 20-lb (9 kg), 10-ft target, 24-inch (61cm) box ; RX 14-15, 55-59, 60-64, 65 age-group divisions F – 10-lb (4 kg), 9-ft target, 20-inch (51cm) box ; M – 14-lb (6 kg), 10-ft target, 24-inch (61cm) box
Beg1 – WB (6.3/4.5kg, 10ft/9ft), BBSO (61/51cm)
Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm), 40 BBSO (41cm)
Beg3 – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm), 30 BBSO (31cm)
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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