Featured Image – How is your exercise prescription going? Is it getting you results? Keen to try out ours?

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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 – 210123

 

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) Cluster 1 – EMOM 10 min (Build to Max Day)

 

Score = Load

 

CFA LITE:
Focus on maintaining great form and position

 

then…

 

2) Complete for time of:
21-15-9 Clusters (45kg/30kg)
15-12-9 Bar Muscle-up
21-15-9 Airbike (cal) or Run 210-150-90m

 

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

 

CFA LITE Options:
RX HB sub Clusters 25kg/15kg – 27-21-15 and BOR 33-27-21
Int1 – 12-9-6 B-MU
Int2 – 43/29kg; 22.5/15kg ; 12-9-6 B-MU (R/B)
Int3 – 40/27kg; 20/12kg; 12-9-6 B-MU (B/P)
Beg1 – 30/20kg; 15/10kg; PU (P/G), RD/BD (B/P) or 12-9-6 Jumpup, lower dwn
Beg2 – 20/12kg; 10/7.5kg; RR (1/0.5m), SPD (str) or Chair Dips (Str)
Beg3 – 15/9kg; 7.5/5kg; RR (0.5/0m), SPD (bnt) or Chair Dips (bnt)

 

Substitutions:
Shoulder –
Cluster – Squat cleans
B-MU – Rev Grip PU (strict) and Plus Push-ups (3 for 1)

Back –
Cluster – Hip Thrusters (loaded, 2 for 1)
B-MU – Rev Grip PU (strict) and Ring Dips

Knee –
Cluster – Fine (limit pull height and depth/load as needed)
B-MU – Fine (watch jump-up/drop-off)

 

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!