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 – 130226

 

⚠️‼️⚠️ 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 – Wall Ball Volley Ball… drop or point loss – Team does 2 Airsquat, 1 Burpee

Then…

 

2) Practice –

Med Ball Cleans

Partner Wall Balls

 

Then…

 

2) AMRAP 20 min of:

10 Med Ball Cleans (9.1kg/6.3kg)

20 Alternating Partner Wall Balls (9.1kg/6.3kg)

10x 5m Shuttle Run with Burpee BJO (61cm/51cm at 2.5m)

Score = Total Reps

 

Notes:

RX can work at the same time!

LITE options – work/share as needed!

WB – Side by side (alternating reps) unless 1 partner too fatigued!

5m Shuttle Run with Burpee BJO 61cm/51cm) – normal shuttle run stds but at 2,5m is the box… Athlete lies down upon getting to the box and then completes a Burpee BJO or Burpee BStepO for Beg!

5m S-Run 1 rep for run and 1 rep for Burpee BJO (I.e. 2 reps per length).

Friends can use different loads and box heights ; Wall balls need to be of the same loading

LITE:

Rx-Int2 – same

Int3 – 9.1/6.3 to 9/8ft

Beg1 – 6.3/4.5kg, 10/9ft

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm); S-Run Bp BStepO(51cm)

Beg3 – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm); S-Run Bp BStepO(38cm)

 

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!