REMINDER OUR NEXT 💥GAMES BOUND 💥 FUNDRAISING EFFORTS:

 

➡️ Games Bound Raffle – 11 August 2024

➡️ Secret Sunrise  – TBA (Sept/Oct)

➡️ 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

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 – 010824

 

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

 

Repeat 18 July 2023…

1) 2x DB OH Walking Lunge 3 steps each leg – E90Son90s for 9 min (In 6 Rnds, Build to a Max Day)

Score = Max Load

 

LITE:

Keep loading so that great form is mainatained! Shoulder niggles adjust to Front Rack or Farmers Walk positioning!

 

then…

 

2) For time:

9 muscle-ups

Handstand walk (Up stairs, down ramp, up ramp down stairs) 10.97m

21 DB Lunges (Farmers Walk grip 22.5kgx2/15kgx2)

Handstand walk (Up stairs, down ramp, up ramp down stairs) 10.97m

9 muscle-ups

Handstand walk (Up stairs, down ramp, up ramp down stairs) 10.97m

27 DB Lunges (Front Rack 22.5kgx2/15kgx2)

Handstand walk (Up stairs, down ramp, up ramp down stairs) 10.97m

9 muscle-ups

Handstand walk (Up stairs, down ramp, up ramp down stairs) 10.97m

33 DB Lunges (OH 22.5kgx2/15kgx2)

 

TC = 17 min

 

Score = Time/TC plus 1 sec/rep missed

 

LITE:

Int1 – 22.5kgx2/15kgx2; 6 M-up, 15m HSW (over 25kg)

Int2 – 22.5kgx2/15kgx2; B/M-up (B/P), 10m HSW

Int3 – 20kgx2/12kgx2; Jumping B/M-up, 10m HSW or 5 WW

Beg1 – 15kgx2/10kgx2; PU (P/G), RD (P/B), 5 Half WW

Beg2 – 10kgx2/7kgx2; RR (1m/0.5m), Seated P/D (Bnt), 5x 1 Step-WW

Beg3 – 7kgx2/5kgx2; RR (0.5m/0m), Seated P/D (Str), 5x WormW

 

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!