Interested in our “NEW YEAR, NEW YOU” TRANSFORMATION KICK-START CHALLENGE? We start this Wednesday so register ASAP!!!!!!!
Maybe the “FEASTive” Season has been too good OR maybe your training has not been good OR non-existent of late… get going again with this LIFE-CHANGING 6 WEEK PROGRAM!!
FIND ALL OUR DETAILS BY CLICKING ON THE FOLLOWING LINK … https://crossfitalgoa.com/transformation-challenge/
FIND OUR HOLIDAY SCHEDULE AT THIS LINK – https://crossfitalgoa.com/schedule/
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)
@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica
ONLINE WHITEBOARD/COACHING – 150124
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)
a) Practice Rope Climbing
Score = For Quality
b) Squat Clean Thruster (Cluster), plus 1 Cluster – EMOM 7 min (Build to a heavy load for the Day)
Score = Load
LITE:
Keep loading so that great form can be maintained!
Beg2/3 – Power clean, 2x thrusters allowed
then…
2) Complete the following couplet FT:
5-4-3 Rope Climbs (4.5m)
27-21-15 Thrusters (43kg/29kg)
TC – 15 min
Score = Time/TC plus 1 sec/rep missed
LITE:
Int1 – 4-3-2 RC, 40/27kg
Int2 – Half RC, 40/25kg
Int3 – 30-24-18 RPU (leg ass), 35/22kg
Beg1 – 30-24-18 Jump R-PU or 8-6-4 (ly2stand – Str body & leg), 30/20kg
Beg2 – 8-6-4 R-Pulls (ly2stand – Str leg), 25/15kg
Beg3 – 8-6-4 R-Pulls (ly2stand – Bnt leg), 20/12kg
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/
Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!
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