REMINDER OUR NEXT 💥GAMES BOUND 💥 FUNDRAISING EFFORTS:
➡️ Games Bound Raffle – 11 August 2024
➡️ Secret Sunrise – 11 August 2024
➡️ Rebel Elite Fitness Rogue Echo Bike Raffle – 20 September 2024
FIND ALL OUR INFO TO HERE BY CLICKING THE LINK BELOW ⬇️
Click Here
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 – 310724
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)
A) Front Squat 1 RM Test
Score = Load
B) Front Squat 10 Rep Max Test
Score = Load
LITE:
Keep loading so that great form is maintained
then…
2) Tabata the following:
1- C2W HSPU
Rest 1 min
2- BB Lateral Facing Burpees
Rest 1 min
3- CO DU
Score = Total Reps
Tabata 8 Rnds of 20 sec work:10 sec Rest
LITE:
Rx line – 25cm from wall by 76cm long
PPU – keep hands, feet, abm, head all within 1mx1m ;
L2(T2) – C2W RX
L3 – C2W RX
L4(T3) – C2W (1/2 abm at 30cm)
Int1 – C2W (1/2 abm at 30cm)
Int2 – C2W (1/2 abm a 50cm)
Int3 – C2W (2/3 abm at 50 cm)
Beg1 – C2W (90cm 2/3 abm); CO SU; BB LF StepO
Beg2 – PPU (51cm/Flr); CO SU; BB LF StepO
Beg3 – PPU (Flr/Flr 1 abm riser head); CO SU; BB LF StepO
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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