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 – 240423

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) Snatch Deadlift, Hang Snatch, Snatch Balance, OHS – E2ndMon2ndM for 12 min (6 Rnds) (Max Day)

Scores = Load

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

then…

2) AMRAP the following for 14 min:
3 Snatch (Squat) (61kg/43kg)
10 Wall Balls (13.6kg/9.1kg)
3 Muscle-ups
30 DU

Score = Total Reps

CFA LITE Options:
RX – 30/18kg Thruster sub WB
Row sub – 20/12kg SDHP
Int1 – 55/36kg; 9.1/6.3kg WB; WB/sub Thr (25/15kg), 2 MU
Int2 – 53/34kg; 9.1/6.3kg WB; WB/sub Thr (25/15kg), 2 B-MU (R/B), 25 DU
Int3 – 50/32kg; 9.1/6.3kg WB, 9ft/8ft lower height) OR Th 20/12kg, 2 B-MU (B/P), 20 DU
Beg1 – 45/30kg; WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), 3 C2B PU (P/G), 3/2 Push-ups (Ts or 7 PU kns up ts dwn); SU
Beg2 – 35/22kg; WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), 3 RR (1,5m/1m), 3/3 Push-ups (Ts/Kns); SU
Beg3 – 25/17kg; WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), 3 RR (1m/0,5m), 3/2 Push-ups (Kns); 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!