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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 – 160126

 

⚠️‼️⚠️ 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) 40:20 Intervals for Max Reps (4 Rnds each):

Pistol Squats

Rest 1 min

 

T2B

Rest 1 min

 

DB Snatch (22,5/15kg)

Rest 1 min

 

BBJO (61/51cm)

Rest 1 min

 

DU

Rest 1 min

 

HSW (m)

Rest 1 min

 

Burpee GTOH (22,5/15kg)

 

Score = Total Reps

 

LITE:

Burpee BJO sub Bp BJ (1.24/1m)

T2B sub RX – Lying Feet 2 Hands

Int1 – Pistols; 22.5/15kg; HSW

Int2 – Ass. Pistols (band/hold object lightly); 20/15kg; HSW

Int3 – Pistols (hip crease just above horiz); 16/12kg; HSW (1 WW = 3m)

Beg1 – Lunges (alt.); HLR (Lying F2H); 15/10kg; Bp BSO (61/51cm) or Bp BJ (1/0.8m); SU; 1 Half WW = 1.5m

Beg2 – Lunges (alt.); HKR (Lying K2H); 12/8kg; BP BSO (51cm) or Bp BJ (0.8/0.5m); SU; Bear Walk (Str) or 1 Step WW

Beg3 – Static Lunges; Sit K2C; 8/5kg; Bp BSO 41cm or Bp Broad Step (0.6/0.4m); SU; Bear Walk (Bnt) or WormW

 

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!