Featured Image – Sarah launching herself at take-off, while Toby sadly get’s left behind!!!!

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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 – 160523

 

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) Pistol Squat 1 each leg – for Max Load EMOM 10 min

 

Score = Max Load achieved on both legs

 

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

CFA LITE Options:
If you cannot pistol… your goal is to work on the following… simply put your level down for what was achieved
Int2 – Pist. (Green/Hold Rings)
Int3 – Pist. (Hip Crease just at/above Hor)
Beg1 – Bench Pistol (just above hor)
Beg2 – Lunges
Beg3 – Static-Lunges

 

then…

 

2) Some practice for next week’s CrossFit Games 2023 – Individuals Semi-Finals – Event 2

Complete as many reps as possible in 9 minutes of:
Ring complex (1 toe-to-ring, 1 muscle-up, 1 ring dip)
Rest as needed between Ring Complexes

Score = Total Reps
NB – today is not in a weight vest!

 

CFA LITE Options:
Int1 – 1T2B-1BMU-1BarDip
Int2 – 1BMU(R/B)-1BarDip-1T2Bl
Int3 – 1BMU(B/P)-1BarDip-1T2B
Beg1 – 1PU(G/P)-1HLR-1Push-up
Beg2 – 1Jump-PU(3/4 forearm)-1HKR-1Push-up (Ts/2x kns)
Beg3 – 1Jump-PU(1/2 forearm)-1HKR-1Push-up (2x PU kns/1x PU kns)

 

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!