Featured Image – Exercise prescription at its best!

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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

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)  

#luke1v37@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #bronscor @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

 

ONLINE WHITEBOARD/COACHING – 091224

 

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

 

RX, LITE and HOME WOD

 

Foam Roll/Trigger/Warm-up/Mobilise/Activate

 

1) E90son90s for 12 min (8 Rnds / 4 e):

1st 90s – Strict HSPU RM

2nd 90s – Strict Pull-ups RM

 

Score = Total Reps each

 

LITE:

Strict hspu on line 25cm from wall, 76cm long

Int2 – 1/2 abm

Int3 – 2/3 abm

Beg1 – PPU (61/51cm); PU (P/G)

Beg2 – PPU (51cm/Flr); RR (1/0.5m)

Beg3 – PPU (Flr/ Flr 2x abm); RR (0.5/0m)

 

Then…

 

2) AMRAP the following:

Athlete 1 – 6(3e) Low Bar Push 6m, Seated Sled Pull 6m  (35kg sled plus 50kg/20kg) (3 Push, 3 Pull)

Athlete 2 – AMRAP DU

Athlete 3 – AMRAP Ring Muscle-up

Athlete 4 – AMRAP Wall Balls (10kg/6.3kg to 10ft/9ft)

Score = Total Reps

Sled – each length 3 reps (2m= 1Rep)

I.e. 6 lengths is 18 reps

 

LITE:

Int1 – same

Int2 – BMU (B/P)

Int3 – BMU (P/G), Sled (35kg plus 40/15kg)

Beg1 – SU, PU (P/G), WB (6.3/4.5kg, 10ft/9ft), Sled (35kg plus 30/10kg)

Beg2 – SU, RR (1/0.5m), WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm), Sled (35kg plus 20/0kg)

Beg3 – SU, RR (0.5/0m), WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm), Sled same B2

 

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!