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Featured Image – What is your Exercise Prescription? Are you achieving the results you want?

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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 – 180326 

 

⚠️‼️⚠️ 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) E90sOn90s for 12 min:

1st 90sec – Strict Pull-ups RM

2nd 90sec – Squat Clean, plus 4 Front Squats (60-65% 1 RM F/squat)

 

Score = Sum of Load for each Rnd in kg plus Total Reps

NB – This is from the floor! I.e. start with a squat clean!

 

LITE:  

Keep loading so that great form is maintained!

Beginners can Power clean plus 5 FS

Beg1 – S-PU (P/G)

Beg2 – RR (1/0.5m)

Beg3 – RR (0.5/0m)

 

Then…

 

2) 40:20 Intervals (4 Rnds each Mvt – 4 min) – AMRAP:

Row C2 (cal) or SDHP (20kg/12kg)

Rest 1 min

Shuttle Run (15.24m – 2x 7.62m)

Rest 1 min

KB Snatch (24kg/16kg) of DB Hang Snatch (22,5kg/15kg)

Rest 1 min

High Bar / Low Bar Sled Push 10m (2x10m) (35kg plus 20kg/35kg)

Rest 1 min

Handstand Walk (m)

 

Score = Reps (24 min)

 

LITE:

Sled Loading is the same for all

1m = 1 rep HSW 

1 rep is 1x 7.62m length

Int3 – 20/16kg, HSW or WW (1 rep is 3 m)

Beg1 – 16/12kg or DB 15/10kg; Half WW

Beg2 – 12/8kg or DB 10/7kg; 1 Step WW

Beg3 – 8/5kg or DB 7.5/5kg; Worm W or No Step WW

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!