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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 – 020226

 

⚠️‼️⚠️ 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) Strict Press 5-5-5-5-5 (Count sets >70% 1 RM, Max Day)

 

Then…

 

2) AMRAP for 14 min:

5 Strict Press (50 kg / 30 kg or 60% of your 1 RM Strict Press)

5 Pull-ups

10 OHS (50 kg / 30 kg or 60% of your 1 RM Strict Press)

10 Pull-ups

15 Front Squats (50 kg / 30 kg or 60% of your 1 RM Strict Press)

15 Pull-ups

20 Back Squats (50 kg / 30 kg or 60% of your 1 RM Strict Press)

15 Pull-ups

15 Front Squats (50 kg / 30 kg or 60% of your 1 RM Strict Press)

10 Pull-ups

10 OHS (50 kg / 30 kg or 60% of your 1 RM Strict Press)

5 Pull-ups

5 Strict Press (50 kg / 30 kg or 60% of your 1 RM Strict Press)

 

Score = Total Reps

LITE:

Int1 – 48/28kg

Int2 – 45/26kg

Int3 – 40/23kg; 4-8-12-12-8-4 Pu

Beg1 – 35/20kg; 5-10-15-15-10-5 PU (P/G)

Beg2 – 25/15kg; RR (1/0.5m)

Beg3 – 20/12kg; RR (0.5/0m)

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!