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 – 190226 

 

⚠️‼️⚠️ 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) Progress on last weeks values – 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…

 

2) AMRAP 18 min of the following in pairs:

Min 1,2 – Handstand Walking (m)

Min 3,4 – Farmers Carry Box Step Over (22,5kgx2/15kgx2 at 61cm/51cm)

Min 5,6 – 5m Sled Push (Low Bar), 5m Sled Pull (standing) – (35kg, 30kg/35kg, 10kg)

Score = Total Reps

Note: Sled – 5m is 2 reps

HSW 1 m = 1 Rep

 

LITE:

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

Int3 – 20×2/12×2 at 61/51cm; HSW/WW

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

Beg1 – 15×2/10×2 at 51cm; Half WW

Beg2 – 10×2/7×2 at 51cm; 1 Step-WW

Beg3 – 5×2/2,5×2 at 38cm; WormW

 

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!