Featured Image – Kylie and Eva last week at CrossFit Creative in Melbourne, Australia! Eva and Kylie competed a few times together and they placed 1st and 2nd respectively at the CrossFit Games Finals in 2018 for their Masters division!!

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ONLINE WHITEBOARD/COACHING – 231224

 

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!

 

OR COMPLETE THESE ALTERNATIVE WODS IF COMPLETED YESTERDAY…

1) AMRAP 14 the following:

Athlete 1 – 6(3e) Low Bar Push 6m, Seated Sled Pull 6m  (35kg sled plus 50kg/20kg) (3 Push, 3 Pull)

Athlete 2 – AMRAP DU-CO

Athlete 3 – AMRAP Bar Muscle-up

Athlete 4 – AMRAP Med Ball Clean Wall Balls (10kg/6.3kg to 10ft/9ft)

Score = Total Reps

Sled – each length 3 reps (2m= 1Rep)

I.e. 6 lengths is 18 reps

New Mvt – Med Ball Clean Wall Balls – this is a med ball clean into a wall ball (like a cluster)

 

LITE:

Int1 – same

Int2 – BMU (B/P)

Int3 – BMU (P/G), Sled (35kg plus 40/15kg)

Beg1 – SU, PU (P/G), WB (6.3/4.5kg, 10ft/9ft), Sled (35kg plus 30/10kg)

Beg2 – SU, RR (1/0.5m), WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm), Sled (35kg plus 20/0kg)

Beg3 – SU, RR (0.5/0m), WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm), Sled same B2

 

Holiday Wod:

AMRAP 25 min of the following:

200m Run

20 DU-CO or 50 Jump double clap

20 Bent Over Row (with rucksack/bag)

20 Thrusters (with rucksack/bag)

 

Score = Total Reps (note load)

 

LITE:

Beg1 – SU or jump claps; reduce loading

Beg2 – SU or jump claps; 15 reps (reduce loading)

Neg3- SU or jump claps; 15 reps (reduce loading)

 

then…

 

2) Strongman Met Con:

AMRAP 5 min:

1-2-3-4-5-6-7-8-9 etc…Sandbag Cleans (60kg/40kg

1-2-3-4-5-6-7-8-9 etc… x10m SB Belly Carry (60kg/40kg)

 

Score = Total Reps

LITE:

5m is 1 Rep

Int1 – 8 reps each; carries 45m

Int2 – 7 reps each; carries 40m

Int3 – 6 reps each; carries 35m

Beg1 – 40/30kg

Beg2 – 30/20kg

Beg3 – 20/13kg

 

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!