Featured Video – WHAT WE ARE ALL ABOUT! @CrossFitAlgoa
Video courtesy of @nikolaas_du_plooy 🎬🎥📸 Thank you Nik 🙏🏼

#luke1v37 @DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @cannafricagq @blucore_accountants @Practical_Aquaponics_SA @Pansolutionsportelizabeth @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

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 – 170425

 

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) Complete 3 Rnds of:

20 GHD SU 

20 Strict Ring Dips

3 Legless RC (4.57m)

3 Peg Board (2.4m) 

 

TC – 18 min

 

Score = Time/ TC plus 1 sec/rep missed

 

Equip Options:

Do longitudinal Pull-ups if you do not have a Peg Board

 

LITE:

T2 (Level 2) – 2 LL RC (4.1m)

T1 (Level 4) – 2 LL RC (3.6m); 2 Half climbs (4.5/3kg)

Int1 – 2 LL RC (3.6m); 16 PB PU (ft on wall) (6 for 1); 18 GHD SU 0r 20 W-SU (22.5/15kg); 18 S-RD

Int2 – 2 LL RC (2.5m); 14 PB PU (ft on wall) (6 for 1); 16 GHD SU or 20 W-SU (20/12kg); 16 S-RD

Int3 – 2 LL Rope PU; 12 PB PU (ft on wall) (6 for 1); 14 GHD SU or 20 W-SU (15/10kg); 14 S-RD

Beg1 – 12 Jump Rope PU (lower down slowly); 12 Long PU (G/P); 20 W-SU (15/10kg); Strict Ring/Bar Dips (B/P)

Beg2 – 4 R-Pulls (str leg, bnt hip); 12x 1 arm RR (1/0.5m); 20 W-SU (10/7kg); Seated P-Dips (Str legs)

Beg3 – 4 R-Pulls (bnt hips, kns); 12x 1 arm RR (0.5m/0m); 20 W-SU (7.5/5kg); Seated P-Dips (Bnt legs)

 

Then…

 

2) In Teams of 3 – AMRAP 12 min of:

2x 5m Sled Push Low Bar (35kg plus 20kg/35kg), 5m Sled Pull Standing 

5 Burpees (plain)

AMRAP Shuttle Run 5m until your turn to push the sled again

 

Score = Total Reps

 

Note:

Sled 20 m is 10 reps (2m – 1 Rep)

Run 1 m is 1 rep

 

LITE:

AFL Athletes – if alone… Time your sled push/pull (use that time to AMRAP on the 5 Bps plus S-Run)

All Mvts the same except

B2/B3 push and pull 1x (i.e. 5m push, 5 m pull x 1)

B2 – 4 Bps

B3 – 3 Bps

 

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!