Featured Image – Brad flying high while working on his Double Unders!!

 

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 – 200524

 

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) Power Clean and Jerk (any) – EMOM 10 min (Build to a Max Day)

 

Score = Load

 

LITE:

Keep loading so that great positioning and form is maintained

Beg – Push Press allowed

 

Then…

 

2) 3 RFT:

800 m Run
10 Clean and Jerks (84kg/56kg)

20 T2B

 

TC – 20 min

Score = Time/TC plus 1 sec/rep missed

 

LITE:

Rx – 84/59kg

L1 – 80/56kg

L2 – 76/53kg

L3 – 74/51kg

L4 – 71/50kg

Int1 – 67 /47kg

Int2 – 63 /44kg;  18 T2B

Int3 – 59 /41 kg; 16 T2B

Beg1 – 50/35kg; HLR

Beg2 – 42/29kg; HKR

Beg3 – 34/24kg; HKR (x1) or K2C

 

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!