Featured Image – “Bring a Friend Week” continues until Saturday! … 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 – 160226 

 

⚠️‼️⚠️ 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) AMRAP 9 min:

20 sec Freestanding Handstand Holding (inside Square 1.21m x 1.21m)

20 m HSW 

20 Opposite Shoulder Taps

 

Score = Total Reps

(NB – inside Square 1.21m x 1.21m)

 

LITE:

Int1 – Same; 20 Opp Sh Taps

Int2 – 16m HSW; 20 Opp Sh Taps at Wall ; Int3 – At wall HS Hold; 14m HSW or 7 WW; 20 Weight shifts at wall

Beg1 – Reverse Wall Walk Hold; 7 Half WW; 20 opp Sh taps (Half WW pos)

Beg2 – Piked Hold (61cm); 7 1-step WW; 20 Opp sh taps (piked pos 61/51cm)

Beg3 – Piked Hold (51cm); 7 WWalk; 20 Opp sh taps (Feet on flr)

Then…

 

2) Benchmark Test – Angie

FT:

100 Pull-ups

100 Pushups

100 Situps

100 Airsquats

TC = 20 min

 

Score = Time/TC plus 1 sec/rep missed

 

LITE:

Home Based Angie – If no Pull-up bar sub with Towell PU/Jumping PU OR 50 Burpees (save under Home-Based Angie on Itensity)

Int1/2/3 – same or 100 Towell PU or 50 Bps

Beg1 – PU (P/G) or Jumping PU or 45 Bps, 80/60 Push-U (ts)

Beg2 – 80 RR (1/0.5m) or 80 Jump PU or 40 Bps, 80 Push-U (kns)

Beg3 – 60 RR (0.5/0m) or 60 Jump PU or 30 Bps, 60 Push-U (kns)

 

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!