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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 – 280324

 

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

 

Repeat 22/8/2017 and 17/03/23 –

1) AMRAP 11 min:
60 Wall Balls 60 (9.1kg/6.3kg)
100 DU

 

Score = Total Reps

 

LITE:
Int1 – WB/sub Thr (22.5/15kg), 90 DU
Int2 – WB/sub Thr (22.5/15kg), 80 DU
Int3 – WB (9.1/6.3kg, 9ft/8ft lower height)OR Th 20/12kg, 70 DU
Beg1 – WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), 100 SU
Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm) OR Th (12/8kg), 90 SU
Beg3/TC – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm) OR Th (8/5kg), 80 SU

 

then…

 

2) Repeat from 26/04/21 and 17/03/23 –

Complete the following mixed AMRAP 20:

S-HSPU MARY – AMRAP 7:
5 S-HSPU
10 Pistols (alt.)
15 C2B Pull-ups

Straight into…

AMRAP 3 min:
Bar MU

Straight into…

AMRAP 3 Min:
Bp BJO (61c/51cm)

Straight into…

CINDY – AMRAP 7 min
5 Pull-ups
10 Push-ups
15 Airsquats

 

Score = Total Reps

 

LITE:
RX sub BOR for PU, C2B, B-MU (25kg/15kg) x2 C2B/ Div 2 on M-up/ x2 Pull-ups ; MU Scaling B1-3 – 3 PU or RR plus 3 push-ups is 3 reps
Int1 – 22.5/15kg, 3 S-HSPU, 7 Pistols, 10 C2B
Int2 – 22.5/15kg, 5 S-HSPU (1/2 Abm), Pistol (Green/Hold Rings), 15 PU, B-MU (R/B) or Jump B-MU (Bar at Chin) or BOR/Dips
Int3 – 20/12kg, 5 S-HSPU (2/3 Abm), Pistol (Hip C just above Hor), 12 PU, B-MU (B/P) or Jump B-MU (Bar at CBone) or BOR/Dips
Beg1 – 15/10kg, PPU (61/51cm), Lunges, 15 PU (P/G), PU/Push-ups (Ts/Kns up, Ts dwn), BBSO (61/51cm)
Beg2 – 12/8kg, PPU (51cm/Flr), 8 Lunges, RR (1/0.5m), RR/Push-ups (Ts/Kns), BBSO (51/41cm)
Beg3/TC – 8/5kg, PPU (Flr/Kns), 6 Lunges, RR (0.5/0m), RR/Push-ups (Kns), Bps

 

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!