Featured Image – JP on Overhead Walking Lunges!

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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 – 130423

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) FR Lunges 4 Reps (2e) – E90sOn90s for 6 Rnds (9 min, Climb to Max Day)

Score = Load
FR Lunges – walking or static

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

then…

2) AMRAP 16 min:
10 FR Lunges (50kg/35kg)
10 Toes 2 Rings
10 Lateral Facing Burpees
10 Pull-ups

Score = Total Reps

CFA LITE Options:
Int1 – 45/30kg; T2R; 6 S-HSPU; 8 PU
Int2 – 40/27kg; 8 T2R; 9 S-HSPU (1/2 abm); 7 PU
Int3 – 35/23kg; 6 T2R; 9 S-HSPU (2/3 abm); 6 PU
Beg1 – 30/20kg; 10 HLR; LF Bps (SO); PU (P/G)
Beg2 – 25/15kg; 10 HKR; LF Bps (SO); RR (1/0.5m)
Beg3 – 20/12kg; 10 1 leg HKR or K2C; LF Bps (SO); RR (0.5/0m)

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!