Featured Image – “Bring a Friend Week” is Back … come try CrossFit Algoa on us this week!🤩 🥳 🤩🥳🤩🥳

 

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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 – 110226

 

⚠️‼️⚠️ 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 – Roxanne in pairs 

 

Notes:

On Roxanne, Ath 1 completes a Burpee, then on the next Roxanne the 2nd Ath completes a Burpee and so you continue.

If in a group of 3 then 1 can be a clone)

A) 1 & 1/4 Front Squat 3-3 (85% of your 1 RM Squat Clean)

Score = Load

B) Front Squat 3×3 (85% of your 1 RM FS)

Score = Load

 

LITE:

Keep loading so that great form is maintained!

 

then…

 

2) In pairs – Complete 5 Rnds of the following for Max Reps w 1 Athlete working at a time:

40 DB Snatches (22.5kg/15kg)

30 DB Lateral Facing Burpees

TC – 20 min

Score = Time/TC plus 1sec/rep missed

 

LITE:

AFL Ath – if alone complete 30 snatches nd

For the rest, share as needed!

Int3 – 20/15kg

Beg1 – 15/10kg; DB StepO

Beg2 – 10/7kg; DB StepO

Beg3 – 7.5/5kg; DB StepO

 

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!