Featured Image – Everyone flying high on Toes to Bar/Rings, or their appropriately Scaled Option (i.e. it is adjusted to suite their skill/conditioning level)!!!

 

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 – 090424

 

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) For Time:
100 SU
50 Crossover SU
100 DU
50 Crossover DU

 

TC – 8 min

Score = Time/TC plus 1 sec/rep missd

 

LITE:
Int1 – 90 DU, 45 CO DU
Int2 – 80 DU, 40 CO DU
Int3 – 70 DU, 35 CO DU
Beg1 – 100 SU, 50 CO DU, 100 SU, 50 CO DU
Beg2 – 90 SU, 40 CO DU, 90 SU, 40 CO DU
Beg3 – 80 SU, 30 CO DU, 80 SU, 30 CO DU

 

then…

 

2) Complete 3 RFT:
5 Rope Climbs (4.57m)
20 GHD Sit-ups
30 DB Snatches (22.5kg/15kg)

 

TC – 15 min

Score = Time/TC plus 1 sec/Rep missed

*DB Snatch sequence – 10 L, 10 R, 5 L, 5 R

 

LITE:
NB – DB for W SU same as for DB Sn
NB – T2 (level 2) 5 RC
NB – T1 (level 4) 4 RC; 18 GHD SU
Int1 – 3 RC; 8 GHD SU; 18 GHD SU
Int2 – 3 RC (2 pulls, no jump); 16 GHD SU or 18 W-SU (22.5/15kg); 5m HSW
Int3 – 24 Leg assisted Rope PU (6 for 1); 12 GHD SU or 18 W-SU (20/12kg)
Beg1 – 18 Leg assisted Rope PU (6 for 1); 18 W-SU (15/10kg)
Beg2 – 6 Rope Pulls (ly2stand – knees str, hips bent); 20 SU; 10/7kg
Beg3 – 6 Rope Pulls (ly2stand – knees, hips bent); 15 SU; 7.5/5kg

 

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!