Featured Image – Early morning class putting in the work to improve their fitness, health and life! We make people better!

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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 – 200126

 

⚠️‼️⚠️ 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) Progression from last week… Complete FT:

50 Strict HSPU

50 Push-ups

Score = Time

 

LITE:

Int1 – 40 S-HSPU

Int2 – 1/2 Abm

Int3 – 2/3 Abm; 45 PU

Beg1 – PPU (61cm/51cm);40 PU/45 PU (Kns up/Ts down)

Beg2 – PPU (51cm/Flr); 45 PU (Kns up/Ts down)/ Kns

Beg3 – PPU (Flr/2x Abm Kns); 45/40 (Kns)

 

Then…

 

2) Complete 3 Rnds (16.5min) for Max Reps:

AMRAP 90 sec – Low Bar Sled Push 5m, Standing Rope Sled Pull 5m (35kg plus 30kg/10kg)

AMRAP 90 sec – Burpee SB Clean (45kg/35kg) and carry 3m

AMRAP 90 sec – Wall Walks

Rest 1 min (5.5min per Rnd)

 

Score = Total Reps

 

LITE:

B1-3 – Sled same as B1

Beg1 – Sled 35+10/0kg; 15/10kg; 35/20kg; Half WW

Beg2 – 15/10kg; 20/13.6kg; 1-Step WW

Beg3 – 10/5kg; 13.6/10kg; 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!