Featured Image – Lelani and Audrey at the Girls Gone RX event at @CrossFit.JBay this past weekend! A Big thank you to @CrossFit.JBay and @CapeCrossFit for organising and hosting the event!!

 

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 – 300124

 

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) Front Squat 5 – E2ndMon2ndM for 10 min (5 Rnds – 75% 1RM)

 

Score = Load
If missed last week – 70% 1RM
If missed 2 weeks – 65% 1RM

 

LITE:
Keep loading so that great form is maintained!

 

then…

 

b) CFA/AFL Benchmartk – THE APE

Complete the following FT:
Legless Peg Board (2.4m) 5 ascents
Legless Rope Climb (4.1m) 5 ascents
Peg Board (2.4m) 5 ascents
Rope Climb (4.1m) 5 ascents

 

Score = Time

 

CFA/AFL LITE Options:
NB – T2 (level 2) completes 3 LL PB, 3 LL RC, 4 PB, 4 RC
NB – T1 (level 4) completes last 2 only
Note – P/Board Pull-ups can be done as Longitudinal Pull-ups

 

Int1 Option:
THE APE
Complete the following FT:
Legless Peg Board Pull-ups 20
Legless Rope Pull-ups 20
Peg Board (2.4m) 5 ascents (or 10 half climbs)
Rope Climb (4.1m) 5 ascents (or 10 half climbs)

Score = Time
Int2 – 20 Peg Board Pull-ups (leg assisted) and 20 Rope Pull-ups (leg assisted)

 

Beg1 Option:
THE APE
Complete the following FT:
Rope Pull-ups (leg assisted) 20
Rope Pulls – lying to standing (straight legs) 30
Rope Rows (50cm/25cm) 30

 

Score = Time

 

Beg2 Option:
THE APE
Complete the following FT:
Rope Rows (50cm/25cm) 50
Rope Pulls – lying to standing (bending allowed) 30

 

Score = Time

Beg2 – 25cm/0cm ; Rope Pulls – (kns/hips can bend)

 

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!