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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 – 270326 

 

⚠️‼️⚠️ 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) Repeat 4 April 26 – Complete 21-15-9 of the following FT:

DB Step-up (22.5kg x2/15kg x2 at 61cm/51cm)

DB Squat Snatch (22.5kg/15kg)

DB Thruster (22.5kg x2/15kg x2)

 

TC – 14 min

 

Score = Time/TC plus 1 sec/Rep missed 

 

LITE:

Int1 – 22.5kgx2/15kgx2

Int2 – 22.5kgx2/15kgx2

Int3 – 20kgx2/15kgx2

Beg1 – 15kgx2/10kgx2

Beg2 – 10kgx2/7.5kgx2; 51cm box 

Beg3 – 7.5kgx2/5kgx2; 41cm box

 

Then…

 

2) Run the following as close to PB Mile Pace as possible:

400m

Rest 1 min

600m

Rest 2 min

800m

Rest 2 min

600m

Rest 1 min

400m

Score = Time

Notes:

Run as close to PB Mile Pace as possible   ;  Rest precisely   ;   Total Distance 2,8km

LITE:

B2 – 300, 500, 700 return

B3 – 200, 400, 600 return

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!