Featured Image – Who is the shortest adult at the Box? Jemima vs Hannah fighting it out…

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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 – 120423

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) AMRAP 5 min:
5 Clusters (40/28kg)
5 BB Facing Burpees

Score = Total Reps

CFA LITE Options:
Int1 – 40/28kg
Int2 – 37/25kg
Int3 – 35/23kg
Beg1 – 30/20kg; BP SO
Beg2 – 25/15kg; BP SO
Beg3 – 20/12kg; BP SO

then…

2) AMRAP 9 min:
3 Wall Walks
5 OHS (60kg/40kg)
9 S-HSPU

Score = Total Reps

CFA LITE Options:
Int1 – 55/37kg; 6 S-HSPU
Int2 – 50/35kg; 9 S-HSPU (1/2 abm)
Int3 – 45/30kg; 9 S-HSPU (2/3 abm)
Beg1 – 3 Half WW; 35/22kg; PPU (61/51cm)
Beg2 – 3x 1-step WW; 25/15kg; PPU (51cm/Flr)
Beg3 – 3 WormW; 20/12kg; PPU (Flr/Kns 2x abm)

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!