Anrike “Kriek” in her ORP “Optimal Recovery Position”!!

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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 – 021023

 

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:
A) Rope Climbing – Leg Assisted and then Legless
B) Sandbag/Bumper Odd Objects Cleans

Score = For Quality

CFA/AFL Drills and Progressions:

See Itensity notes

 

then…

 

2) FiPe Individuals Event 5

https://www.fittestinpe.com/workouts-2022-1 …

 

For Time;

10-8-6-4-2 Sandbag Cleans
2-2-2-2-2 / 1-1-1-1-1 Legless Rope Climbs
6-6-6-6-6 Shuttle Sprints (7.62m)

 

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

SB – use DBalls/Wall Balls or Sandbags outside or Band Bumpers together for an odd object

 

LITE:
Rx – 70kg Sandbag/50kg DBall; Females do 1-1-1-1-1 LL Rope Climbs (3,8m)
FiPe INTERMEDIATE/TEENS/MASTERS (Int2) – 12-12-12-12-12 DBall Cl (50/30kg); 2-2-2-2-2 / 1-1-1-1-1 Rope Climbs
FiPe SCALED (Beg1) – 12-12-12-12-12 DBall Cl (30/20kg); 6-6-6-6-6 Rope Pulls (Ly to stand – str legs/hips – no bend)
Beg2 – 12-12-12-12-12 DBall Cl (30/20kg); 6-6-6-6-6 Rope Pulls – Ly to stand (kns str)
Beg3 – 12-12-12-12-12 DBall Cl (20/10kg); 6-6-6-6-6 Rope Pulls – Ly to stand (bent kns/hips)

 

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!