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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 – 290125

 

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 12 May 2020, 27 January 2021…

HS Walk 120 m FT but EMOM starting at 0 min complete 15 sec L-sit

TC = 12 min

 

Score = Time/TC plus 1 sec/rep missed

 

LITE:

Int1 – 90m HSW

Int2 – 75m HSW, Weak L-sit

Int3 – 60m HSW or 18 WW, (L-sit – 1 leg str)

Beg1 – 18 half WW, T-sit

Beg2 – 120m (BW str) or 18 1 Step WW, T-sit (1 ft dwn)

Beg3 – 80m (BW bnt) or 18 WormW, F-B

  

then…

 

2) Repeat 27 January 2021… Complete 3 Rnds of the following FT:

400m Run

12 Strict Deficit HSPU (12cm/9cm)

9 Hang Power Cleans (100kg/70kg)

 

TC – 15 min

 

Score = Time/TC plus 1 sec/rep missed

 

LITE:

Home-B – Db/KB/Bp/Light BB – HPC 21 Reps on 25/15kg

Int1 – SD-HSPU (1.5/4.5cm); 90/60kg; 22.5/15kg

Int2 – S-HSPU; 80/55kg; 20/12kg

Int3 – S-HSPU (1/2 AM)70/50kg; 20/12kg

Beg1 – PPU (61/51cm); 60/40kg; 15/10kg

Beg2 – PPU (51/41cm); 45/30kg; 10/7.5kg

Beg3 – PPU (Flr/Kns on 2x15kg); 35/20kg; 7.5/5kg

 

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!