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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 – 150126

 

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

 

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) Build on last week – E3rdMon3rdM for 4 Rnds – Muscle-up 60-75% of RM

Score = Total Reps

PS – if you have not Trained over the festive season just do 30% here and half the Reps on the Met Con below!

LITE:

Int1 – R-MU

Int2 – B-MU (B/P)

Int3 – B-MU (P/G)

Int3 – C2B PU, RDips

Beg1 – PU (P/G), B-Dips (B/P)

Beg2 – RR (0.5/0m), Seated P-Dips (Str)

Beg3 – RR (0/+0.25m), Seated P-Dips (Bnt)

 

then…

 

2) Complete the following for time:

21 STOH (70kg/49kg)

400 m Run

15 STOH (70kg/49kg)

300 m Run

9 STOH (70kg/49kg)

200 m Run

 

Time Cap = 15 min

 

Score = Time/TC plus 1 sec/rep missed

 

LITE:

Int1 – 65/45kg

Int2 – 60/42kg

Int3 – 55/38kg

Beg1 – 45/30kg

Beg2 – 35/20kg

Beg3 – 25/15kg

 

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!