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 – 100226

 

⚠️‼️⚠️ 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) Pizza Game – no running only walking ; nock abmat out of a flat hand. If nocked down… 2 burpees. No contact (it’s not rugby). No use of feet or legs to nock the abmat (hands only).

 

Score = For Quality

2) Bring Sally up, Bring Sally down with pushups for Max possible Reps

Score = Total Reps

 

LITE:

Beg1 – Men Rx/ W- PU (Kns up, ts down)

Beg2 M- Knees up, ts down/W- PU (Kns)

Beg3 – PU (Kns)

 

Then…

 

2) All partners working simultaneously – AMRAP 15 min of:

Ath 1 – 2x 5m Sled Push (L-B), 5m Sled Push – H-B (35kg, 30kg/35kg, 10kg) – 4 lengths of 5m

Ath 2 – 6 Burpee Sandbag Cleans and Shoulder Carry 3m (45kg/30kg)

Ath 3 – AMRAP T2B

Score = Total Reps (1m=1Rep)

1 Burpee SB clean and Carry is 1+1+3 = 5

NB – partners work At own pace on the 3 separate mvts.

First to finish on the 1st 2 mvts calls the swop irrespective of where the other partner is. Ath 3 AMRAPS as needed.

Nb – SB can only be released when both feet over the start / finish lines of the 3m shuttle

LITE:

Sled Same RX to Int3; Sled B1-3 same as B1

Beg1/2/3 – Sled H-B/L-B (35kg, 20kg/35kg, 0kg)

Int3 – HLR – toes to chin

Beg1 – 30/20kg; HLR

Beg2 – 20/15kg; HKR

Beg3 -15/10kg; HKR 1x or Seated Knees to chest

 

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!