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/!

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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)  

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ONLINE WHITEBOARD/COACHING – 180423

 

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, 85% 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:

2 Rnds:
9 Cleans (squat) (50kg/35kg)
10 Shuttle Run (10x 7.62m)

2 Rnds:
7 Clusters (70kg/49kg)
30 Crossovers

2 Rnds:
5 Cleans (squat) and Jerk (any) (100kg/70kg)
50 Double Unders

 

TC – 17 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 – 45-65-90 / 30-45-60kg; 25 C/O; 45 DU
Int2 – 40-55-80 / 28-40-55kg; 20 C/O; 40 DU
Int3 – 35-50-73 / 25-35-50kg; 15 C/O; 35 DU
Beg1 – 30-43-60 / 20-30-40kg; 15 C/O; 50 SU
Beg2 – 25-35-50 / 15-25-35kg; 30 SU; 50 SU
Beg3 – 20-30-40 / 12-15-20kg; 20 SU; 40 SU

 

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!