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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 – 190326 

 

⚠️‼️⚠️ 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)

50m Farmers Carry (45kgx2/32kgx2)

20 Opposite Shoulder Taps

 

Score = Total Reps 

 

(NB – inside Square 1.21m x 1.21m)

 

LITE: 

Int1 – Same; 40kgx2/30kgx2; 14 Opp Sh Taps (partial travel if need)

Int2 – 20 Opp Sh Taps at Wall

Int3 – At wall HS Hold; 35kgx2/24kgx2; 20 Weight shifts at wall

Beg1 – Reverse Wall Walk Hold; 32kgx2/20kgx2; 20 opp Sh taps (Half WW pos)

Beg2 – Piked Hold (61cm); 24kgx2/16kgx2; 20 Opp sh taps (piked pos 61/51cm)

Beg3 – Piked Hold (51cm); 16kgx2/12kgx2; 20 Opp sh taps (Feet on flr)

 

then…

 

2) Repeat 200325 – AMRAP 14:

2 Legless RC (4.57m)

1 Peg Board (2.4m)

12 GHD SU

 

Score = Total Reps

 

Equip Options:

Do longitudinal Pull-ups if you do not have a Peg Board

 

LITE:

T2 (Level 2) – 2 LL RC (4.1m)

T1 (Level 4) – 2 LL RC (3.6m); 1 Half climbs; 10 GhD SU

Int1 – 1 LL RC (3.6m); 6 PB PU (ft on wall) (6 for 1), 9 GHD SU; Weak L-sit

Int2 – 1 LL RC (2.5m); 6 PB PU (ft on wall) (6 for 1), 8 GHD SU

Int3 – 3 LL Rope PU; 6 PB PU (ft on wall) (6 for 1), 8 GHD SU

Beg1 – 12 Jump Rope PU (lower down slowly); 6 Long PU (G/P), 10 W-SU (15/10kg)

Beg2 – 4R-Pulls (str leg, bnt hip); 6x 1 arm RR (1/0.5m), 9 W-SU (10/7kg)

Beg3 – 4 R-Pulls (bnt hips, kns); 6x 1 arm RR (0.5m/0m), 9 W-SU, FrontB 

 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!