———————————————————————————

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

#luke1v37 @recoverymilk #HPR #RecoveryMilk #RecoverLikeaPro #PushPastPossible @TheFunctionWarehouse #thefunctionwarehouse  @rvcasouthafrica #RVCAsouthafrica #AlwaysFitLeague @AlwaysFitLeague @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @resoundza #resound #theacresspare #myspar @phicor_architectural_products @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CandyWrap_ @blucore_accountants #blucore @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @ShaunBennProjects #ShaunBennProjects @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

 

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 – 250326 

 

⚠️‼️⚠️ 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 (65-70% 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) AMRAP the following for 3 Rnds (24 min):

AMRAP 90 sec – DU

Rest/Transition 30 sec

 

AMRAP 90 sec – 5m Sled Push – Low Bar (35kg plus 50kg/35kg plus 20kg), 5m Sled Pull – Rope Seated 

Rest/Transition 30 sec

 

AMRAP 90 sec – T2B

Rest/Transition 30 sec

 

AMRAP 90 sec – Strict Ring Dips 

Rest/Transition 30 sec

 

Score = Total Reps

 

LITE:

Int3 – DU, 35kg plus 40/15kg

Beg1 – SU, 35kg plus 30/10kg, HLR, Bar or RD (B/P)

Beg2 – SU, 35kg plus 20/0kg, HKR, Seated P-Dip (Str)

Beg3 – SU, Sled same B2, 1x HKR or Seated K2C, Seated P-Dip (Bnt)

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!