Head Judge Lawrence and judge Keri, both keeping a watchful eye over “Gooi Rooi’s” JP, on Handstand Walking at our #DVSN @EastCapeChamps!
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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 – 210923
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 – E90sOn90s for 9 min (6 Rnds, build to Max Day)
Score = Load
Improve from last week!
NB – From Rack
then…
2) AMRAP 14 min:
10 C2B Pull-ups
10 T2B
10 OHS (65kg/40kg)
Score = Total Reps
LITE Options:
Int1 – 8 C2B, 8 T2B, 55kg/33kg
Int2 – 7 C2B, 7 T2B, 50kg/30kg
Int3 – 7 PU, 7 T2B, 45kg/27kg
Beg1 – 7 PU (P/G), 10 HLR, 40kg/25kg
Beg2 – 10 RR (1/0.5m), 10 HKR, 30kg/20kg
Beg3 – 10 RR (0.5/0m), 10 K2C, 20kg/12kg
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 has qualified 6x for the CrossFit Games and has competed 5 times! He 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, 5th in 2019 and 6h in 2023 (45-49 yrs). 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!
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