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Or

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ONLINE WHITEBOARD/COACHING – 191224

 

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

 

RX, LITE and HOME WOD

 

Foam Roll/Trigger/Warm-up/Mobilise/Activate

 

1) In Teams of 4, working in pairs, complete the following FT:

100 Synchro C2B Pull-ups

100 Synchro Wall Balls (10kg/6.3kg)

100 Synchro T2B

100 Synchro KB Swing (32kg/24kg)

I.e. 2 work in synchro, 2 rest (split approx 50:50)

 

TC = 24 min

Score = Time/TC plus 1 sec/rep missed

NB – If alone complete half the reps for time in half the TC!

LITE:

Int1 – 28/20kg

Int2 – PU, 24/16kg

Int3 – PU, 20/16kg

Beg1 – PU (P/G), WB 6.3/4.5kg-10/9ft, HLR, 16/12kg

Beg2 – RR (1/0.5m), WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm), HKR, 12/8kg

Beg3 – RR (0.5/0m), WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm), SU, 8/5kg

 

Holiday Wod:

AMRAP 16 min of:

50 Pull-ups or Jumping Pull-ups

50 Jumping Airsquats (feet just leave floor)

50 V-ups

100 Step-ups (find a high step or use 2 steps)

Nb – if nothing to pull-up on complete 100 Mountain climbers (big steps)

 

LITE:

Beg1 – bent knee V-ups

Beg2 – 40 reps e, 80 reps S-up, crunchies

Beg3 – 35 reps e, 70 reps S-up, crunchies

 

then…

 

2) AMRAP 10 min – In Teams of 4, Double Under Relay:

Two Athletes working at a time AMRAP DU, whenever 1 trips or stops (voluntarily or involuntarily) that athlete swops out with another on the DU’s

 

Score = Total Reps (for Team)

 

LITE:

RX/Int1/2/3 – DU

Beg1/2/3 – SU

 

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!