Featured Image – 17:10 class working hard and smart on Burpee Box Jump Overs!!

 

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 – 010524

 

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) Complete Max Reps for 3 Rnds:

RM Strict Def HSPU (15cm/9cm)

1 min rest

RM C2W HSPU

1 min rest

RM of 5m Unbroken HS Walk

LITE:

Rx line – 25cm from wall by 76cm long

PPU – keep hands, feet, abm, head all within 1mx1m

T2(level 3) – 9/6cm; C2W RX

T1(level 4) – 6/3cm; C2W (1/2 abm at 30cm)

Int1 – 3/1.5cm; C2W HSPU C2W (1/2 abm at 30cm)

Int2 – Floor; C2W (1/2 abm a 50cm)

Int3 – 1/2 Abm; C2W (2/3 abm at 50 cm); HSW or WW

Beg1 – PPU (61/51cm); C2W (90cm 2/3 abm); Half WW

Beg2 – PPU (51cm/Flr); 1-step WW

Beg3 – PPU (Flr/Flr 2 abm riser head); 3 WormWalk

 

then…

 

2) Complete the triplet FT:

12-9-6 Power Clean and Push Jerk (61kg/43kg)

18-15-12 Burpee BJO (61cm/51cm)

24-18-12 T2B

 

TC = 14 min

Score = Time/TC plus 1 sec/rep missed

NB – Burpee BJO…any orientation but step down

 

LITE:

Int1 – 55/38kg, 28-23-18 T2B

Int2 – 50/35kg, 26-21-16 T2B

Int3 – 43/30kg, 24-19-14 T2B

Beg1 – 35/25kg, 30-25-20 HLR; Bp BSO (61/51cm)

Beg2 – 25/17kg, HKR; Bp BSO (51/41cm)

Beg3 – 20/12kg, 1 Leg HKR/Seated Knee 2 chest; Bp BSO (41/31cm)

Beg3 – 25/15kg; 10 R-Pulls (hips, kns bend); 10 Sit-ups

 

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

AFL COMPETITORS TRAINING

 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!