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Featured Image – What’s your Exercise Prescription?

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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 – 080426 

 

⚠️‼️⚠️ 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

 

1) Front Squats 3 – E2ndMon2ndM for 10 min (70% 1 RM, 5 Rnds)

 

Score = Load

 

LITE:  

Keep loading so that great form is maintained!

 

Then…

 

2) Repeat 23 April 2025 – AMRAP 14 min of:

100 DU

20m HS Walk with 10 Freestanding HS Opposite shoulder taps at 0m, 5m, 10m, 15m, 20m (50 total taps)

10 Farmers Carry Box Step Overs (22.5kgx2/15kgx2 at 61cm/51cm)

 

Score = Total Reps

 

LITE:

Int1 – 90 DU, 16m HSW, 8 taps at 0,4,8,12,16m

Int2 – 80 DU, 12m HSW, 6 taps at 0,3,6,9,12m

Int3 – 70 DU, 8m HSW, 4 taps at 0,2,4,6,8m or 4 Wall walks w 8 taps at 0, 1, 2, 3, 4 Wall Walks

Beg1 – 100 SU,  4 Half WW w 8 taps at 0, 1, 2, 3, 4 H-WW, FC-BSO (15kgx2/10kgx2 at 61/51cm)

Beg2 – 90 SU, 4 1-step WW w 40 Opp SH taps from a PPU hold position, FC-BSO (10kgx2/7kgx2 at 51/41cm)

Beg3 – 80 SU, 4 WormWalks w 6 taps at 0, 1, 2, 3, 4 WormW in the piked position; FC-BSO (7kgx2/5kgx2 at 41/31cm)

 

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!