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 – 190423

 

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 9 min:
5 Wall Walks
10 BB Facing Burpees

 

Score = Total Reps

 

CFA LITE Options:
Int3 – 4 WW
Beg1 – 5 Half WW; BBF Bp (SO)
Beg2 – 5x 1-step WW; BBF Bp (SO)
Beg3 – 5 WormW; BBF Bp (SO)

 

then…

 

2) For Time:
21 DB/KB Box Sep Over (farmers carry) (32kgx2/24kgx2 at 61cm/51cm)
21 C2B Pull-ups
15 DB/KB Box Sep Over (farmers carry) (32kgx2/24kgx2 at 61cm/51cm)
15 Bar Muscle-ups
9 DB/KB Box Sep Over (farmers carry) (32kgx2/24kgx2 at 61cm/51cm)
9 Rope Climbs (4.57m)

 

TC – 18 minutes

Score = Time/TC plus 1 sec/rep missed

 

CrossFit Algoa LITE Options:
Int1 – 24kgx2/16kgx2; 18 C2B; 15 C2B; 7 RC
Int2 – 24kgx2/16kgx2; 16 C2B; 12 C2B; 6 RC
Int3 – 22.5kgx2/15kgx2; 14 C2B; 10 C2B; 9 2x Pulls RC
Beg1 – 20kgx2/15kgx2 at 51cm; 21 PU (P/G); 15 C2B PU (P/G); 18 Rope Pulls (ly2stand – str hips/kns)
Beg2 – 15kgx2/10kgx2 at 51cm; 21 RR (1/0.5m); 15 RR (1.5/1m); 18 Rope Pulls (ly2stand – str kns)
Beg3 – 10kgx2/5kgx2 at 41cm; 21 RR (0.5/0m); 15 RR (1/0.5m); 18 Rope Pulls (ly2stand – bnt kns/hips)

 

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!