Featured Video – Our @CrossFitAlgoa End of Year Video courtesy of @nikolaas_du_plooy 🎬🎥📸 Thank you Nik 🙏🏼

 

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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 – 060125

 

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) Last completed 16 Nov 20 / 4 Jan 2021…

Handstand Walking 130m FT …but every time you break/fail/stop and starting at 0 min and EMOM, complete 5 Burpees

 

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

NB – use any HSW shuttle length (i.e. 20 x 5m shuttles)

 

LITE: 

Int1 – 105m HSW, 4 Bps

Int2 – 85m HSW, 4 Bps

Int3 – 65m HSW or 32 Wall Walks (WW), 3 BPS

Beg1 – 32 Half WW, 3 Bps

Beg2 – 32 1-step WW or 130m Bear Walk (str), 2 Bps

Beg3 – 32 WormW or 105m Bear Walk (bnt), 2 Bps

Rules: Pirrouttes allowed on HSW but you cannot come down without doing the burpees. Bear Walk can turn but only hands and feet on floor when turning!

 

Then…

 

2) Complete 3 Rnds of the following FT:

15 Strict Pull-ups

12 Power Cleans (75kg/52kg)

600 m Run

 

TC – 15 min

 

Score = Time/TC plus 1 sec/Rep missed

 

LITE:

Int1 – 13 S-PU; 70/50kg

Int2 – 12 S-PU; 60/40kg

Int3 – 10 S-PU; 50/32kg

Beg1 – 15 S-PU (P/G); 40/25kg

Beg2 – 15 RR (1,5/1m); 30/20kg; 500m

Beg3 – 15 RR (1/0,5m); 25/15kg; 400m

 

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!