Featured Image – “Bring a Friend Week” is Back!🤩 🥳 🤩🥳🤩🥳

 

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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 – 090226

 

⚠️‼️⚠️ 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) Warm-up Game

Team Noughts and Crosses

Db/Kb used to play O & X

5 Mountain climbers (short), 2 burpees, 3 Airsquat buyin to go put DB/KB down!

Score = For Fun

 

Then…

2) TNG Power Clean 2 – EMOM 10 min (Count sets >70% 1 RM, Max Day)

Score = Load

Note:

TNG – no dropping

 

LITE:

5 Russian KBS for Beg2/3 as needed

Keep loading so that great form is maintained!

 

Then…

 

3) AMRAP 18 min of the following in pairs:

Min 1,2 – Shuttle Run (5m)

Min 3,4 – Farmers Carry Box Step Over (22,5kgx2/15kgx2 at 61cm/51cm)

Min 5,6 – C2B Pull-ups

Score = Total Reps

 

Note:

S-Run – both feet pass the start finish line and TOUCH 1 hand to the ground

AFL ATHLETES – if alone Amrap, resting as needed!

New athletes – rest as needed and reduce overall volume!

LITE:

Rx can work together.

For the rest, share as needed!

Int3 – 20×2/12×2 at 61/51cm; Pu

Beg1 – 15×2/10×2 at 51cm; PU (P/G)

Beg2 – 10×2/7×2 at 51cm; RR (1/0.5m)

Beg3 – 5×2/2,5×2 at 38cm; 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!