Featured Image – All “fun and games” in class (this past Saturday)… as always!!!!
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 – 231023
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) Pause Front Squat 5×5 (Take 70% of 90% of your 1RM FS)
(Hold in hole for 3 sec)
Score = Load
LITE:
Keep loading so that great form is maintained
Then…
2) Complete the Benchmark – Randy – 75 Snatches (any) 34kg/25kg – FT
TC – 10 min
Score = Time/TC plus 1 sec/rep missed
CFA LITE Options:
HB (DB/KB/BP/Light BB) 25/15kg
Int1 – 30/22kg
Int2 – 27/20kg
Int3 – 25kg/17kg
Beg1 – 22kg/15kg
Beg2 – 20kg/12kg
Beg3 – 15kg/8kg
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!
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