Featured Image – Deon Handstand Walking while Delme is mid-flight on Burpee Broad Jumps –  Putting in the smart hard work!!

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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 – 201023

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) Big Clean (squat) Complex with a light load (Climb to a Max Day):
High Hang Clean, Hang Clean, Clean, Push Press
High Hang Clean, Hang Clean, Clean, Push Jerk
High Hang Clean, Hang Clean, Clean, Split Jerk

Score = Load (Unbroken Load)

LITE Options:
Keep loading so that great form is maintained
NB – Beginners can power clean pause then front squat for the respective clean variations!

then…

2) AMRAP 14 min:
5 Bar Muscle-ups
7 DB/KB Step-overs (DB 30kg, KB 24kg/DB 15kg, KB 16kg)
9 HS Walk (m)

Score = Total Reps

CFA LITE Options:
Int1 – 3 MU, 8m HSW, (22.5,24kg / 15,12kg)
Int2 – 4 B/MU (B/P), 6m HSW
Int3 – 4 S/Mup (P/G), 4m HSW or 2 WW (20,24kg / 10,12kg)
Beg1 – 5 CB PU (P/G), 2 Half WW, (16,10kg / 7.5/10kg)
Beg2 – 5 RR (1/0.5m), 2 1-step WW, (12,10kg / 7.5,10kg)
Beg2 – 5 RR (0.5/0m), 2 WormW, (12,10kg / 7.5,10kg)

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!