Featured Image – Repost from @CrossFitAlgoa Instagram … A big congrats to all those from @CarlsonGracieAfrica who completed their BJJ (Brazilian Jiu-Jitsu) grading this past weekend!! A number of CrossFit Algoa members also participate in the Brazilian Jiu-Jitsu classes run by @CarlsonGracieAfrica under the guidance of founder & coach @daveleveysa – In shot… #CarlsonGracieAfrica members and some of their families/friends celebrating their hard work and achievement over the past year/s!! 

#carlsongracieafrica #marcussoaresbjj @marcussoaresbjj #bjj #brazilianjiujitsu #bjjlifestyle #grappling #selfdefence 

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If you would like more INFO on CrossFit Algoa, on Always Fit League (AFL) personal coaching/program or on Brazilian Jiu-Jitsu (Carlson Gracie Africa) classes for adults and/or kids, please CLICK HERE for all the INFO, MEMBERSHIP OPTIONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

#EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #CarlsonGracieAfrica #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

 

ONLINE WHITEBOARD/COACHING – 121122

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

 

NEW YOU T/Challenge – Complete Tests 1-3

 

1) Front Squat 10-10-5-5-2-2 for Max loading E2ndMon2ndM for 6 min)

 

Score = Total Loading (Sum of Load x Reps for each Rnd)

Guideline – Min loading % should be 60% for 10; 75% for 5; 85% for 2

 

CFA LITE Options:
Keep loading to a level that great form can be maintained

 

then…

 

2) AMRAP the following for 7 min on 70kg/49kg:
6 TNG Power Clean
5 Front Squat
4 STOH

Score = Total Reps

 

Rules:
Reps must be unbroken
Only exception – you can take a rest after 3rd PC but 1st 3 PC must be unbroken/TNG (no dropping)
FS and STOH – can drop last rep
NB See Home-Based WOD below!

 

CFA LITE Options:
DB/KB/BP/Light BB Home-Based sub Below!
Int1 – 65/45kg
Int2 – 60/42kg
Int3 – 55/38kg
Beg1 – 40/27kg
Beg2 – 35/20kg
TC/Beg3 – 25kg/15kg

 

Substitutions:

Shoulder –
PC – Fine or DL
FS – From Rack or safety Bar BS
STOH – Hang Power Clean or do 15 Plus-Pushups

Back –
If lighter – do home based rep range
PC – Lighter loading …or Hip Thrusters
FS – Lighter or Airsquat (banded knees)
STOH – Strict Press or Push-ups 15

Knees –
If lighter – do home based rep range
PC – Lighter loading …or Hang Muscle Clean
FS – Lighter or Airsquat (banded knees) or Hip Thrusters
STOH – Strict Press or Push Press

 

EXTRAS
Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

 

COMPETITORS WOD
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 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 and 5th in 2019. 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/Stretch