Featured Image – Kerri in her “ORP” – Optimal Recovery Position!:) Good work Kerri!

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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 – 280323

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) Practice the following:
a) Crossover Single Unders
b) Double Unders
c) Kipping HSPU

Score = For Quality

CFA LITE:
Ensure you are 80% proficient at any given level before moving onto the next level of progressions

then…

2) T/C Members and CLASS Re-Test 2…from 28 Feb 2023

Complete 5 Rnds FT:
75 DU
15 HSPU
10 DB/KB Box Step-Overs (22.5kgx2/15kgx2 at 61cm/51cm)

TC – 15 min

Score = Time/TC plus 1 sec/rep missed

CFA LITE Options:
Int1 – 70 DU
Int2 – 65 DU; 1/2 abm; 20×2/12x2kg
Int3 – 60 DU; 2/3 abm; 16×2/12x2kg
Beg1 – SU; 15/10kg; PPU 61/51cm; 15×2/10x2kg at 61/51cm
Beg2 – SU; 10/7.5kg; PPU 51cm/Flr; 10×2/7kgx2 at 51/41cm
Beg3 – 60 SU; 7/5kg; PPU Flr/Knee 2x Abm; 5×2/2.5kgx2 at 41/30cm

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!