Featured Image – All the best to Head Coach Dave (far left), Coach Eva (2nd from the left) who participate in the Age Group Online Quarter final qualifyers this weekend!!! Here they are in shot with Hannah and Coach Thando when they all participated as a Team last year at a local comp. Catch all the AGOQ info at: games.crossfit.com

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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 – 010423

 

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

 

NB – TC MEMBERS MUST RE-TEST ON TESTS 1A/B, 2 AND 3 IF NOT COMPLETED THIS WEEK!

FOR THE REST…

 

1) OHS 3 – E2ndMon2ndM for 10 min (5 Rnds) (90% 1RM)

 

Score = Load

 

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

 

then…

 

2) HERO WOD – LEDESMA

Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, AZ, was shot and
killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, AZ.
He is survived by his wife Sherry and sons Luciano and Elijo.
First posted February 8, 2011

 

Complete as many rounds as possible of in 20 min of:
5 Parallette handstand push-ups (30cm/21cm)
10 Toes through Rings
15 Medicine Ball Cleans (9.1kg/6.3kg)

 

Score = Total Reps

 

Home Equipment/Subs:
Med Ball Cleans – use any object to clean
Lying Toes to hands (holding heavy/fixed object OH)

 

CFA LITE Options:
Level 2 – Def HSPU (15/9cm)
Level 4 – Def HSPU (9/6cm)
Int1 – Def HSPU (6/4cm)
Int2 – HSPU
Int3 – HSPU (1/2 abm)
Beg1 – PPU (61/51cm), HLR (or Lying F2H), WB 6.3/4.5kg
Beg2 – PPU (51cm/flr), HKR (or Lying K2H), 4.5/3kg
Beg3 – PPU (Flr/Kns), Sitting (K2C), 4.5/3kg (10 reps)

 

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!