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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 – 210326 

 

⚠️‼️⚠️ 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) Power Clean and Push Jerk 2 – EMOM 10 min (Build to a Max Day)

 

Score = Load

 

LITE:

Keep loading so that great form is maintained

 

Then…

 

2) Repeat 210325 – AMRAP 18 min:

6 Clean (power) and Jerk (push) (70kg/49kg)

9 Box Step-overs (Farmers Carry) (61cm/51cm – 22.5kgx2/15kgx2)

12 C2W HSPU (76cm at 25cm)

15 Wall Balls (10kg/6.3kg)

 

Score = Total Reps

 

LITE:       

PPU – keep hands, feet, abm, head all within 1mx1m

L2(T2) – 6 C2W RX         

L4(T3) – 9 C2W (1/2 abm at 30cm) 

Int1 – 67/47kg; C2W HSPU C2W (1/2 abm at 30cm) 

Int2 – 65/45kg; C2W (1/2 abm a 50cm)

Int3 – 61/43kg; C2W (2/3 abm at 50 cm)

Beg1 – 50/35kg; WB (6.3/4.5kg, 10ft/9ft); FC-BSO (15kgx2/10kgx2-61/51cm); C2W (90cm 2/3 abm)

Beg2 – 30/20kg; WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm); FC-BSO (10kgx2/7kgx2-61/51cm); PPU (51cm/Flr)

Beg3 – 20/12kg; WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm); FC-BSO (7.5kgx2/5kgx2-61/51cm); PPU (Flr/Flr 1 abm riser head)

 

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!