Featured Image – Claudine on the Benchmark Isabel… good work Claudine!!!!

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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 – 150323

 

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) OHS 5 – E2ndMon2ndM for 10 min (5 Rnds) (75% 1RM)

 

Score = Load

 

CFA LITE Options:
Keep loading so that great form is maintained

 

then…

 

2) 40:20 Intervals (4 Rnds) – Airbike (cal), Rest 1 min, Shuttle Run (15.24m), Rest 1 min, Strict Ring Dips, Rest 1 min, DU, Rest 1 min, HSW (m) – AMRAP

40:20 Intervals (4 Rnds) – AMRAP:
Airbike (cal)
Rest 1 min

Shuttle Run (15.24m – 2x 7.62m)
Rest 1 min

Strict Ring Dips
Rest 1 min

DU
Rest 1 min

HSW (m)

 

Score = Reps (24 min)

 

CFA LITE Options:
1m = 1 rep
1 rep is 1x 7.62m length
Int2 – RD (B/P)
Int3 – RD (R/B); HSW or WW
Beg1 – Dips (P/G); SU; Half WW
Beg2 – Seated PD (str); SU; 1 step WW
Beg3 – Seated PD (bnt); SU; WormW

 

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!