Featured Image – Mark and /Audrey on some inverted work… Audrey on slightly scaled, Chest to Wall HSPU, while Mark is on Wall Walks, adapting for a shoulder niggle! 

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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 – 110423

 

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) Front Squat 3 – E2ndMon2ndm for 10 min (5 Rnds, 80% 1RM)

 

Score = Loading
Repeat from few weeks back!

 

CFA LITE:
Keep loading so that great form can be maintained

 

then…

 

2) Complete all for Time:

3 Rnds:
10 (5e) KB snatch (32kg/24kg)
20 T2b

2 Rnds:
10 (5e) Kb snatch (32kg/24kg)
15 C2b pull-ups

1 Rnd:
10 (5e) Kb snatch (32kg/24kg)
10 Bar Muscle-ups

 

TC – 20 min

Score = Time/TC plus 1 sec/Rep missed

NB – Kb snatch is from hang (B1 down can use DB for hang snatch)

 

CFA LITE Options:
Int1 – 32/24kg; 18 T2B; 12 C2B PU; 6 B-MU
Int2 – 24/16kg; 16 T2B; 10 C2B PU; 10 B-MU (R/B)
Int3 – 24/16kg; 14 T2B; 15 PU; 10 B-MU (B/P)
Beg1 – 20/15kg; 20 HLR; 15 PU (P/G); 10 C2B PU (P/G)
Beg2 – 15/10kg; 20 HKR; 15 RR (1/0.5m); 10 RR (1.5/1m)
Beg3 – 10/7.5kg; 20 Seated K2C; 15 RR (0.5/0m); 10 RR (1/0.5m)

 

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!