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Or
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ONLINE WHITEBOARD/COACHING – 051224
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) E90son90s for 12 min (8 Rnds, Max Day):
Min 1 – Turkish Get-ups L plus 4 Lunges
Min 2 – Turkish Get-ups R plus 4 Lunges
Score = Max Load
NB – use weaker/non-dominant side 1st
Then…
2) Complete the following For Max Reps (32kg/24kg):
AMRAP 5 min:
6 (3e) Turkish Get-ups
12 KB Swings
18 T2B
Rest 2 min
AMRAP 4 min:
6 (3e) Turkish Get-ups
12 KB Swings
18 T2B
Rest 1 min
AMRAP 3 min:
6 (3e) Turkish Get-ups
12 KB Swings
18 T2B
Score = Total Reps
LITE:
Int1 – 10 T2B, 24/16kg
Int2 – 9 T2B, 24/16kg (5 TGU)
Int3 – 8 T2B, 24/16kg (4
Beg1 – 16/12kg
Beg2 – 12/8kg
Beg3 – 8/5kg
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!