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 – 120226

 

⚠️‼️⚠️ 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 Games

 

Score = For Fun

 

Then…

 

2) EMOM 10 min (5 Rnds):

Min 1 – Strict C2B Pull-up RM

Min 2 – Strict C2W HSPU RM

Score = Total Reps

LITE:

Friends – 3-5 Reps per Rnd (adjust further as needed)

Keep Loading so that great form is maintained!

Level4 – C2W (1/2 abm at 30cm)

Int1 – C2W HSPU (1/2 abm at 30cm)

Int2 – C2W (1/2 abm a 50cm)

Int3 – C2W (2/3 abm at 50 cm)

Beg1 – S-C2B PU (P/G); PPU (61/51cm) or 2/3 abm at 90cm

Beg2 – RR (1/0.5m); PPU (51/41cm)

Beg3 – RR (0.5/0m); PPU (Flr/kns 2x abm)

 

then…

 

3) AMRAP 12 min of:

3 “Simultaneous” Wall Walks

12 (mix as needed) Hang Power Clean and STOH (22,5kgx2/15kgx2)

72 DU (shared skipping simultaneously)

Score = Total Reps

 

Score = Total Reps

 

Note:

Simultaneous – at a similar time and not synchro. Can do on different levels of scaling! I.e. 1 can Wall walk while another worm walks

Friends can use different loads and box heights

Wall balls need to be of the same loading

 

LITE:

Rx-Int2 – 22.5kgx2/15x2kg

Int1 – 64 DU

Int2 – 58 DU

Int3 – 20kgx2/12kgx2; 2 WW; 52 DU

Beg1 – 15kgx2/10kgx2 at 61/51cm; 3x 1/2 WW; 72 SU

Beg2 – 10kgx2/7.5kgx2 at 38cm; 3 1-step WW; 64 SU

Beg3 – 7.5kgx2/5kgx2 at 25cm; 3 WormW; 58 SU

 

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!