JOIN IN ON OUR NEXT 💥GAMES BOUND 💥FUNDRAISER … DAVE’s GAMES BOUND 🎾 PADDLE TOURNAMENT🎾 … WETHER ON A TEAM OR JOIN IN ON THE FESTIVITIES AND FUN THIS SATURDAY 14:00-18:00 WITH A BRAAI 🍖 🥩 🌭AND DRINKS 🍻🍾🍷THEREAFTER… PLUS SOME AWESOME TUNES 🎶 🎵 WITH TARA AND THUBA LIVE💥!!
FIND ALL OUR INFO TO PLAY HERE BY CLICKING THE LINK BELOW ⬇️ WETHER PLAYING OR JUST WANTING TO ORDER A BRAAI PACK!
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CLICK ON THE FOLLOWING LINK FOR ALL THE INFO…
https://crossfitalgoa.com/daves-dvsn-supporters-shirt-2024/
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 – 240724
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 the following:
Front Squat 2-2-2 – E2ndMon2m for 6 min (95% 1RM)
Front Squat 10 – E2ndMon2m for 2 min (67.5% 1RM)
Front Squat 20 – E2ndMon2m for 2 min (52.5% 1RM)
Score = Sum of 3 Max Loads
LITE:
Keep loading so that great form is maintained
then…
2) AMRAP each of the following Mvts for 120 sec, for 2 Rnds:
1- Rope Climbing (6m)
2- Lateral Facing Burpee Box Jump Overs (61cm/51cm)
3- BB Power Cleans (45kg/30kg)
4- Rest 120 sec
Score = Total Reps
8 min per Rnd (14 min to end 2nd Rnd)
LITE Options:
Nb- see B1 must convert Rope Reps to ascents
Int1 – RC (4.5m), 40/28kg
Int2 – RC (3.6m), 40/28kg
Int3 – 2 Pull Climb, no jump, 35/25kg
Beg1 – Rope Pulls-lying to stand (str kns, str hips) 2 Counts 1 ascent OR Leg assist. R-PU (6 is 1 ascent); 30/20kg, BBSO (61/51cm)
Beg2 – Rope Pulls-lying to stand (str kns), 25/15kg, BBSO (51/41cm)
Beg2 – Rope Pulls-lying to stand (bnt kns, bnt hips), 25/15kg, BBSO (41cm)
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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