Thuba and Sunny on Yoke Carries with Lauren and Andy on Vault Overs!!!!!!

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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 – 270923

 

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) Complete the following EMOM 10 min:
Min 1 – C2W-HSPU RM
Min 2 – 5 Front Squats (70-85% 1RM)

 

Score = Total Reps Plus Total Loading
I.e. = (10 reps + 100kg) + (8 reps + 105kg) + (8 reps + 110kg) + (7 reps + 115kg) + (5 reps + 120kg)

NB – PPU Std – Hands, feet, head must stay inside 1m x 1m square (abmat must also be within 1m x 1m)

 

CFA Lite Options:
Int1 – hands 50cm
Int2 – 1/2 abm hands 50cm
Int3 – 2/3 abm hands 50cm
Beg1 – PPU (61cm/Flr)
Beg2 – PPU (Flr/Kns 2x abm)
Beg3 – PPU (Kns 2x abm)

 

Then…

 

2) In Teams of 4…AMRAP for 16 min with Ath1 calling the Rotation
Ath1 – 3x Sled Push 6m, return 6m (high bar, low bar) (35kg plus 35kg/35kg plus 15kg)
Ath2 – AMRAP DB alt. Snatch (22.5kg/15kg)
Ath3 – AMRAP T2B
Ath4 – AMRAP Box Jump Over (61cm/51cm)

 

Score = Total Reps

 

CFA LITE Options:
Sled 6m = 3 reps (18 reps/rnd)
Int1 – 22.5/15kg
Int2 – 22.5/15kg; 8 S-RD
Int3 – 20/12kg; RD (R/B) or 6 S-RD
Beg1 – 35kg, 15kg/35kg onl; 15/10kg; HLR; BSO (61/51cm)
Beg2 – Same sled; 10/7kg; HKR; BSO (51c/41m)
Beg3 – Same sled; 7.5/5kg; 1 leg HKR or Seated K2C; BSO (41/30cm)

 

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!