Featured Image – Joseph and Levina – coffee shop vibes!! Our coffee shop is open, Monday to Friday, to the public and members from 6:30 – 15:30 … come join us for delicious coffee, healthy smoothies, iced coffee, laughs and so much more!!!!!

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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)  

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ONLINE WHITEBOARD/COACHING – 190123

 

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

 

1) Complete 5 Rnds of:
10 Strict C2B Pull-ups
10 Strict Ring Dips
20 sec hold L-sit

 

TC – 10 min

Score = Time/TC plus 1 sec per rep or per sec missed

 

CFA LITE Options:
Int1 – weak L-sit
Int2 – 8 S-C2B PU; 8 S-RD; L-sit
Int3 – 6 S-C2B PU; 6 S-RD; 1 Leg L-sit
Beg1 – PU(P/G); Dips (B/P); T-sit
Beg2 – RR(1.5/1m); S-P/Dips (str); 1 Ft dwn T-sit
Beg3 – RR(1/0.5m); S-P/Dips (bnt); F-Bridge

Very – L-sit – 30 deg; Weak L sit – 45 deg; Tuck sit and V’s – knee cap must be above crease of hip!

 

Substitutions:

Shoulder –
PU – Rec grip strict or RR or BOR
RDips – Plus push-ups (3 for 1)
L-Sit – Fine or FB

Back –
PU – Fine
RDips – Fine
L-sit – Side Bridge

Knee –
PU – Fine
RDips – Fine
L-sit – Fine

 

then…

 

2) Complete the following Burpee “Buffet” FT:
25 Burpees
25 BB Facing Burpees
25 Burpee Box Jump Over (61cm/51cm)
25 Burpee Jumping Pull-ups

 

TC – 10 min

Score = Time or TC plus 1 sec/rep missed

 

CFA LITE Options:
Beg1 – Bp Step Over for BB and Box; Bar set at wrist Bp J-PU
Beg2 – 20 Bp Step Over for BB and Box; Bar set at mid forearm for Bp J-PU
Beg3 – 20 Bp Step Over for BB and Box; Bar set at mid forearm for Bp J-PU

 

Substitutions:
Shoulder –
Bps – All Straight arm Bps

Back –
Bps – All Straight arm Bps; all stepping

Knee –
Bps – Fine; Limit all stepping

 

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/

 

Trigger Ball, Foam Roll, Mobilise & Stretch!