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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 – 201224

 

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) Climb to a Max Day on the following complex:

3 Deadlifts, 2 Hang Power Cleans, 1 Push Jerk

Score = Load

LITE:

Beg2/3 – Push Press allowed

 

Then…

 

2) Complete the following escalating rounds of “DT” FT:

12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (60/42kg)

12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (70/49kg)

12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (80/55kg)

12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (90/63kg)

12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (100/70kg)

 

TC = 15 min

Score = Time/TC plus 1 sec/meter missed

 

LITE:

Int1 – 50/35-60/42-70/49-80/55-90/63

Int2 – 40/28-50/35-60/42-70/49-80/55

Int3 – 30/20-40/28-50/35-60/42-70/49

Beg1 – 20/15-30/20-40/28-50/35-60/42

Beg2 – 20/15-20/15-30/20-40/28-45/30

Beg3/TC – 15/9-15/9-20/15-25/17-30/20

 

Holiday WOD…

Just complete no. 2… fill a rucksack or bag with clothes/books and AMRAP 20 min of:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

 

Score = Total Reps

NB – this is a long workout so the rucksack/bag does not need to be heavy!

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!