Featured Image – Our next “New You” Transformation/Kick-start Challenge starts 26 April … ARE YOU INTERESTED? Find all our info at this link … https://crossfitalgoa.com/transformation-challenge/!

__________________________________________

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool #Endurade @EnduradeSports @NutritechFit #EnduradeSports #Nutritech #NutritechFit @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

ONLINE WHITEBOARD/COACHING – 170423

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 10 min of the following for Max Reps:
Min 1,2: C2W HSPU
Min 3,4: Rest
Min 5,6: S-HSPU
Min 7,8: Rest
Min 9,10: HSPU

Score = Total Reps

CFA LITE Options:
Int1 – same Rx
Int2 – 1/2 Abm
Int3 – 2/3 Abm
Beg1 – PPU (76/61cm), PPU (61/51cm), PPU (Flr, Kns 2x abm)
Beg2 – PPU (61/51cm), PPU (51cm/Flr), PPU (Flr, Kns 2x abm)
Beg3 – PPU (Flr, Kns 2x abm), Same, Push-ups (kns up ts dwn/kns)

then…

2) AMRAP 15 min:
7 Muscle-ups
20 Wall Balls (13.6kg/9.1kg)
20 Cal Row or 20 SDHP (20kg/12kg)

Score = Total Reps

CFA LITE Options:
RX – 30/18kg Thruster sub WB
Row sub – 20/12kg SDHP
Int1 – 9.1/6.3kg WB; WB/sub Thr (25/15kg), 4 MU
Int2 – 9.1/6.3kg WB; WB/sub Thr (25/15kg), 5 B-MU (R/B)
Int3 – 9.1/6.3kg WB, 9ft/8ft lower height) OR Th 20/12kg, 5 B-MU (B/P)
Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), 7 C2B PU (P/G), 7/5 Push-ups (Ts or 7 PU kns up ts dwn); SDHP (16/10kg)
Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), 7 RR (1,5m/1m), 7/7 Push-ups (Ts/Kns); SDHP (12/8kg)
Beg3 – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), 7 RR (1m/0,5m), 7/5 Push-ups (Kns); SDHP (8/5kg)

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!