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

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Alternatively call us on: 0784517637 (adults & kids)  

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ONLINE WHITEBOARD/COACHING – 210423

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) OHS 3 – E2ndMon2ndM for 10 min (5 Rnds) (85% 1RM)

Score = Load

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

then…

2) AMRAP 21 min of:
Ath 1 (calls Rotation) – 20 Burpee Box Jump Over (61cm/51cm)
Ath 2 – 7m Forward Sled Push (low bar) (Sled 35kg, plus 50kg/Sled 35kg plus 25kg)
Ath 3 – 7m Backward Sled Pull (Seated rope) (Sled 35kg, plus 50kg/Sled 35kg plus 25kg)
Ath 4 – Cal Airbike
Ath 5 – KB Hang Snatch (24kg/16kg)
Ath 6 – Rest

Score = Total Reps

Notes:
Ath 1 (calls Rotation)
NB – Ath 1, 2 work together then swop
1m = 1Rep
Beg1/2/3 – can use DB

CFA LITE Options:
In3 – 20/12kg
Beg1 – 15 BBSO (61/51cm); 16/12kg; 35kg,25kg/35kg,5kg
Beg2 – 15 BBSO (51cm); 12/8kg; Rope Pulls – Stand to Lying (bnt hips); 35kg,25kg/35kg,5kg
Beg3 – 12 BBSO (38cm); 8/5kg; Rope Pulls – Stand to Lying (bnt hips/kns); 35kg,15kg/35kg,0kg

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!