REMINDER OUR NEXT 💥GAMES BOUND 💥 FUNDRAISER … DAVE’s GAMES BOUND 🎾 PADDLE TOURNAMENT🎾 … IS HAPPENING TODAY!
COME JOIN IN ON THE FESTIVITIES AND FUN THIS SATURDAY 14:00-18:00 WITH A BRAAI 🍖 🥩 🌭AND DRINKS 🍻🍾🍷 PLUS SOME AWESOME TUNES 🎶 🎵 WITH TARA AND THUBA LIVE💥!!
FIND ALL OUR INFO TO PLAY HERE BY CLICKING THE LINK BELOW ⬇️!
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 – 260724
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
IF YOU COMPLETED THIS YESTERDAY, THE COACHES WILL HELP YOU WITH SELECTING AN APPROPRIATE WOD MISSED THIS WEEK!
1) Complete 4 Rnds of the following for Max Reps…
AMRAP 3 min of:
400 m Run
50 DU
AMRAP Muscle-ups
REST 2 min
Score = Total Reps
Total Time 20 min
LITE:
Int1 – 45 DU, MU
Int2 – 40 DU, BMU (B/P)
Int3 – 350m, 35 DU, BMU (P/G)
Beg1 – 300m, 40 SU, PU ( P/G)
Beg2 – 250m, 35 SU, RR (1/0.5m)
Beg3 – 200m, 30 SU, RR (0.5/0m)
Then…
2) In Teams of 3, AMRAP 12 min (2 Rnds) of the following:
AMRAP 2 min then Rotate…
Athlete 1 – Sled Push Low Bar 6m 1 direction
Then…
Athlete 2 – Standing Rope Pulls Sled back 6m other direction
Athlete 3 – C2W HSPU
60 x5m Lengths (10 Each) of Moderately Heavy Yoke Walking (rest while you await your turn)
(Rx -Sled 35kg, plus 50kg/Sled 35kg plus 25kg)
1m = 1Rep ; 1cal = 1Rep
AFL/CFA LITE Options:
Rx line – 25cm from wall by 76cm long
PPU – keep hands, feet, abm, head all within 1mx1m
L2(T2) – 6 C2W RX
L3 – 4 C2W RX
L4(T3) – 6 C2W (1/2 abm at 30cm)
Int1 – 35kg, 40kg/35kg, 20kg; C2W (1/2 abm at 30cm)
Int2 – 35kg, 35kg/35kg, 15kg; C2W (1/2 abm a 50cm)
Int3 – 35kg, 30kg/35kg, 10kg; C2W (2/3 abm at 50 cm)
Beg1 – 35kg,25kg/35kg,5kg; C2W (90cm 2/3 abm)
Beg2 – 35kg,25kg/35kg,5kg; PPU (51cm/Flr)
Beg3 – 35kg,15kg/35kg,0kg; PPU (Flr/Flr 2 abm riser head)
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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