Featured Image – Coach Nadine giving some FUN 🤩 extra Ab work for those Summer Six Packs 🤩 

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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)  

ONLINE WHITEBOARD/COACHING – 201225

 

⚠️‼️⚠️NOTE OUR CHRISTMAS 🎅✝️🎄HOLIDAY SCHEDULE HAS COMMENCED …. FIND THE FULL SCHEDULE HERE …https://crossfitalgoa.com/schedule/

OR

➡️ON OUR PRIVATE WHATS APP GROUPS AND

➡️ON ITENSITY!

 

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) Hang Snatch, Snatch – EMOM 10 min (Build to a Max Day)

Score = Load

Nb- Drop Btwn reps

Nb- squat snatches

Then…

 

2) Complete the following for Max Reps:

AMRAP 4 min:

4 Snatch (squat) (60kg/40kg)

4 Bar Muscle-ups

Rest 3 minutes

AMRAP 3 min:

3 Snatch (squat) (60kg/40kg)

3 Bar Muscle-ups

Rest 2 min

AMRAP 2 min:

2 Snatch (squat) (60kg/40kg)

2 Bar Muscle-ups

Score = Total Reps

 

LITE:

Int1 – 55/38kg, B-MU (1 less per Rnd)

Int2 – 50/35kg, B-MU (B/P)

Int3 – 45/31kg, B-MU (P/G)

Beg1 – 40/25kg, 8-6-4 PU (P/G)

Beg2 – 35/20kg, 8-6-4 RR (0,5m/0,25m)

Beg3/TC – 25/15kg, 8-6-4 RR(0,25/0m)

 

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!