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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)  

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ONLINE WHITEBOARD/COACHING – 240125

 

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) OHS 3 – E2ndMon2ndM (start 65% climb to Max Day)

Score = Load

 

then…

2) CrossFit HQ WOD (120722/200929)

2012 Chipper – 2012 Reebok CrossFit Games

For time:

10 overhead squats

10 box jump-overs

10 thrusters

10 power cleans

10 toes-to-bars

10 burpee muscle-ups

10 toes-to-bars

10 power cleans

10 thrusters

10 box jump-overs

10 overhead squats

♀ 105-lb.(47kg) OHS, 20-in. (51cm) box, 95-lb. (43kg) thruster, 125-lb. (56kg) clean (any)

♂ 155-lb. (70kg) OHS, 24-in. (61cm) box, 135-lb. (61kg) thruster, 205-lb. (93kg) clean (any)

 

TC – 15 min

 

Score = Time/TC plus 1 sec/rep missed

 

LITE:

RX sub – MU – BOR sub 15 Reps (61/43kg) or 25 Reps (25kg/15kg) and 20 Push-ups

RX Home-Based sub – DB/KB/BP/Light BB – 15 OHS/15 Thr/ 20 PC (25/15kg)

Int1 – OHS 65/43kg; Th 55/36kg; PC 93/55kg; 22.5/15kg; 8 MU or BOR, PU

Int2 – OHS 60/40kg; Th 53/34kg; PC 85/50kg; 22.5/15kg; 10 B-MU (R/B) or Jump B-MU (Bar @ Chin) or BOR, PU

Int3 – OHS 55/36kg; Th 50/32kg; PC 75/45kg; 20/12kg; 10 B-MU (B/P) or Jump B-MU (Bar @ Collar Bone) or BOR, PU

Beg1 – OHS 45/30kg; Th 45/30kg; PC 65/40kg; 15/10kg; BSO (61/51cm); 10 C2B PU (G/P), 15/12 PU or BOR, PU

Beg2 – OHS 35/23kg; Th 35/22kg; PC 55/33kg; 12/8kg; BSO (51cm); 15 RR (1/0.5m), 15 PU/15 PU (kns) or BOR, PU

Beg3 – OHS 25/16kg; Th 25/17kg; PC 45/27kg; 8/5kg; BSO (41cm); 15 RR (1/0.5m), 15 PU(kns)/12 PU (kns) or BOR, PU

 

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 7x for the CrossFit Games and has competed 6 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!