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

 

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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 – 020824

 

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

 

Last completed 24 July 24…

 

1) Take 10 min to Climb to a Max Load on the following complex – Deadlift, Hang Power Clean, STOH

Score = Max Day

 

then…

 

2) “Dóttir” Benchmark WOD – For Time:

12 Bar Muscle-Ups

21 Deadlifts (102/70kg)

9 Bar Muscle-Ups

15 Hang Power Cleans (102/70kg)

6 Bar Muscle-Ups

9 Shoulder-to-Overheads (102/70kg)

TC – 12:00.

Score = Time/TC plus 1 sec/rep missed

 

LITE:

Load guideline – 70% of 1RM STOH or HPC (whichever is least)

Int1 – 90/63kg, 9-7-6 B/M-up

Int2 – 83/58kg, 6-4-2 B/M-up

Int3 – 75/52kg, 9-7-6 B/M-up (B/P)

Beg1 – 55/38kg, 12-9-6 PU (P/G), RD (B/P)

Beg2 – 40/25kg, 12-9-6 RR (1/0.5m), Seated P/Dips (str)

Beg3 – 30/20kg, 12-9-6 RR (0.5/0m), Seated P/Dips (bnt)

 

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!