Featured Image – Another class on the Benchmark for World Mental Health Day #YouAreNotAlone … good work ladies and gents!!

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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 – 181023

 

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) 3 STOH from Rack – EMOM 12 min (count sets >70% 1RM, Max Day)

Score = Load

From Rack ; Extra rep – try do on a similar loading to last week…

LITE Options: Keep loading so that great form is maintained

Then…

 

2) 40:20 intyervals – Complete 5 Rounds (15 min) of the following for Max Reps:
AMRAP 40 sec – Cluster (45kg/30kg)
Rest 20 sec

AMRAP 40 sec – C2W HSPU
Rest 20 sec

AMRAP 40 sec – BB Facing Burpees
Rest 20 sec

 

Score = Total Reps

 

CrossFit Algoa LITE Options:
PPU – keep hands, feet, abm, head all within 1mx1m
Int1 – 43/28kg; C2W (1/2 abm at 30cm)
Int2 – 40/26; C2W (1/2 abm a 50cm)
Int3 – 35/24kg; C2W (2/3 abm at 50 cm)
Beg1 – 30/20kg 90cm 2/3 abm C2W
Beg2 – 25/15kg; PPU (51cm/Flr)
Beg3 – 20/12kg; PPU (Flr/Flr 1 abm riser head)

 

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 6th 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!