Featured Video – WHAT WE ARE ALL ABOUT! @CrossFitAlgoa
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 – 010325

 

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) 1 Squat Clean, plus 2 Front Squats – E2ndMon2ndM for 10 min (80% 1 RM, 5 Rnds)

Score = Load

NB – This is from the floor! I.e. start with a squat clean!

NB – If a squat clean cannot be completed on 80% of Front Squat, complete a squat clean then immediately perform 2 front squats out the rack.

 

LITE:

Keep loading so that great form is maintained!

 

then…

 

2) Complete 10-8-6-4-2 FT of:

C2W HSPU

Box Step-overs (Farmers Carry) (61cm/51cm – 22.5kgx2/15kgx2)

Burpee Box Jump Overs (61cm/51cm)

 

TC – 15 min

 

Score = Time or TC plus 1 sec/rep missed

 

LITE:

PPU – keep hands, feet, abm, head all within 1mx1m

L2(T2) – 6 C2W RX

L4(T3) – 9 C2W (1/2 abm at 30cm)

Int1 – C2W HSPU C2W (1/2 abm at 30cm)

Int2 – C2W (1/2 abm a 50cm)

Int3 – C2W (2/3 abm at 50 cm)

Beg1 – FC-BSO (15kgx2/10kgx2-61/51cm); C2W (90cm 2/3 abm); Bp BSO (61/51cm)

Beg2 – FC-BSO (10kgx2/7kgx2-61/51cm); PPU (51cm/Flr); Bp BSO (51/41cm)

Beg3 – FC-BSO (7.5kgx2/5kgx2-61/51cm); PPU (Flr/Flr 1 abm riser head); Bp BSO (41/30cm)

 

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!