Featured Image – Some of the morning ladies, from left Mariska, Phumelele and Nicolette, accidentally colour coding!

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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 – 240126

 

⚠️‼️⚠️ 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) Take 20 min to work up to a Max Load on the “Big Clean Complex” – i.e. 1 rep of each of the following:

High Hang Clean, Hang Clean, Clean, Push Press

High Hang Clean, Hang Clean, Clean, Push Jerk

High Hang Clean, Hang Clean, Clean, Split Jerk

Work up to the heaviest load for 12 unbroken reps. You are not allowed to drop the bar and all cleans must be TNG.

* Hang Clean is from the knees

Score = Load

 

then…

 

2) Complete the following for time:

3 Big Clean Complex’s (45kg/30kg) – i.e. 36 reps

36 BB Facing Burpees

2 Big Clean Complex’s (45kg/30kg) – i.e. 24 reps

24 BB Facing Burpees

1 Big Clean Complex (45kg/30kg) – i.e. 12 reps

12 BB Facing Burpees

TC – 15 min

 

Score = Time/TC plus 1 sec/rep missed 

 

LITE:

RX – 45/30kg

Int3 –  35/22kg

Beg1 – 25/15kg; 36-24-12 BBF Bp (SO)

Beg2 – 20/12kg; 24-18-12 BBF Bp (SO)

Beg3 – 15/9kg; 24-12-6 BBF Bp (SO)

 

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!