Featured Image – That “24.3 FEELING” at CrossFit Algoa’s Friday Night Lights! Thank you for the pic Keri;)… with Judge Eva offering some encouraging words of support;)
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 – 200324
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) Freestanding Handstand Holding (inside Square 1.21m x 1.21m) – Accumulate 5 min FT
TC – 14 min
Score = Time/TC plus 1 sec/rep missed
(NB – inside Square 1.21m x 1.21m)
LITE:
Int1/2 – Same
Int3 – At wall HS Hold
Beg1 – Reverse Wall Walk Hold
Beg2 – Piked Hold (61cm)
Beg3 – Piked Hold (51cm)
then…
2) Complete the following FT:
21-15-9 of:
FR Walking Lunges (45kg/30kg)
C2B Pull-ups
Into…
12-9-6 of:
FR Walking Lunges (60kg/40kg)
Muscle-ups
TC – 14 min
Score = Time/TC plus 1 sec/rep missed
LITE:
1 Step is 1 Rep
Int1 – same, 9-6-3 MU
Int2 – 40/27kg, 55/37kg, 20/12kg, PU, B-MU (R/B)
Int3 – 35/25kg, 50/35kg, 20/12kg, PU, B-MU (B/P)
Beg1 – 30/20kg, 45/30kg, 15/10kg, PU(P/G) both, RD (B/P)
Beg2 – 20/12kg, 25/15kg, 12/8kg, RR (1/0.5m), S/PD(str)
Beg3 – 15/9kg, 20/12kg, 8/5kg, RR (0.5/0m), S/PD(bnt)
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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