Featured Video – a big thank you to @nikolaas_du_plooy for the videography and video editing on our Testimonial Video above! Also thank you to @kriek_kreates on social media and to all our @CrossFitAlgoa Members who participated in the interviews!!
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 – 130624
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 50 Thrusters (45kg/30kg) FT but EMOM complete 5 BB Facing Burpees, starting at 0 min
TC = 10 min
Score = Time/TC plus 1 sec/rep missed
LITE:
Int1 – 45/30kg
Int2 – 40/27kg
Int3 – 35/23kg
Beg1 – 30/20kg; BBF Bps (SO)
Beg2 – 25/15kg; BBF Bps (SO)
Beg3 – 20/12kg; BBF Bps (SO)
Then…
2) 40-30-20-10 reps for time of:
Row (calories) or Sub SDHP (20kg/13kg)
GHD sit-ups
HSW (m)
TC = 16 min
Score = Time/TC plus 1 sec/rep missed
LITE:
RX sub Row – SDHP 20/12kg (use kb for Weighted SU sub for GHD SU)
SDHP reps remain as for RX but W-SU reps decrease as below
Int1 – 35-25-15-10 HSW, W-SU
Int2 – 30-20-10-5 HSW, W-SU
Int3 – 25-15-10-5 HSW, W-SU or WW 7-5-3-1
Beg1 – 16/10kg, W-SU 25-15-10-5, Half WW 7-5-3-1
Beg2 – 12/8kg; W-SU 25-15-10-5, 1-step WW 7-5-3-1
Beg3 – 8/5kg; W-SU 25-15-10-5, WormW 7-5-3-1
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!
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