Featured Image – Leigh-Anne and Deon on a fun team WOD, doing synchro snatches!!

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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 – 170523

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) DB Bench Press 5 – E2ndMon2ndM for 10 min (Max Load)

Score = Max Load

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

then…

2) Complete 4 Rnds of the following for Max Reps with a DB/KB:
Min 1 – Burpee, GTOH (22.5/15kg)
Min 2 – Burpee Box Jump Over (61cm/51cm)
Min 3 – C2B Pull-ups

Score = Total Reps

CFA LITE Options:
Int1 – 22.5/15kg
Int2 – 20/15kg
Int3 – 16/12kg
Beg1 – 16/10kg; B-SO (61/51cm) PU (P/G)
Beg2 – 12/8kg; B-BSO (51cm); RR (1/0.5m)
Beg3 – 8/5kg; B-SO (38cm); RR (0.5/0m)

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!