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 – 010525

 

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) CFA/AFL 40:20 intervals (4x each) for Max Total Reps:

a) Power Snatch (60kg/40kg)

Rest 60 sec

b) Airbike (cal)

Rest 60 sec

c) Strict HSPU

Rest 60 sec

d) Toes to Bar

Rest 60 sec

e) Sled Push High Bar 5m, Low Bar 5m (35kg plus 20kg/35kg plus 0kg)

Rest 60 sec

f) Wall Balls (13.6kg/10kg to 10ft/9ft)

Score = Total Reps

NB – Total Time 29 min with rests!

 

LITE:

Sled push 5 m is 2.5 reps

Nb – Sled loading is the same for all

Nb – Note WB load is a level up today

Int1 – 50/32kg

Int2 – 45/30kg, 1/2 Abm

Int3 – 40/25kg, 2/3 Abm, BJO (61/51cm)

Beg1 – 35/20kg, PPU (61/51cm), HLR, WB (9.1/6.3kg, 10ft/9ft)

Beg2 – 30/20kg, PPU (51cm/flr), 1-step WW, HKR, WB (6.3/4.5kg, 10ft/9ft)

Beg3 – 20/12kg, PPU (Flr/2x Abm Kns), WormW, SU, HKR (x1) or Seated K2C, WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm)

 

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!