Featured Image – From right… Pots and Don with Ashlynne in the background, bright and early in the 5:30am class!

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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 – 100523

 

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) Practice Kipping / Butterfly Kipping Pull-ups

 

Score = For Quality
NB – only move onto the next level of drilling if 80% proficient at any given level

 

then…

 

2) Complete the following FT:

Row 1000 meters

then…

50-40-30-20-10 reps of the couplet:
Wall ball (10kg/6.3kg)
Pull-ups

Then…

Run 100 Single lengths of 7.62m (50x 15.24m)

 

TC – 28 min

Score = Time/TC plus 1 sec/rep missed

 

Scaling:
Newer athletes should reduce the volume on the couplet in order to keep intensity high and complete the work in the 22-28 minute range.

 

CFA LITE Options:
WB Sub DB/KB/BP/Light BB – Thrusters (25/15kg)
Row sub SDHP (20/12kg)
Int2 – 45-35-25-15
Int3 – 20/12kg; WB (9.1/6.3kg, 9ft/8ft lower height); 40-30-20-10-5 PU
Beg1 – 16/10kg; WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg); 40-30-20-10-5 PU (P/G)
Beg2 – 800m Row/80 SDHP 12/8kg; 40-30-20-10 WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm); 40-30-20-10-5 RR (1.5/1m); 90x S-Run (7.62m)
Beg3 – 750m Row/75 SDHP 8/5kg; 35-25-15-5 WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm); 35-25-15-5 RR (1/0.5m); 75x S-Run (7.62m)

 

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!