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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 – 130426 

 

⚠️‼️⚠️ 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) E90sOn90s complete for 6 Rnd (9min) (RM):

Rnds 1-3 – Strict Pull-ups

Rnds 4-6 – Kipping C2B Pull-ups

 

Score = Load

 

LITE:

Keep loading so that great form is maintained

Beg1 – P/G

Beg2 – RR (1/0.5m)

Beg3 – RR (0.5/0m)

 

then…

 

2) AMRAP 14 min:

5 Wall Walks

100 DU

30 Wall Balls (9.1kg/6.3kg)

 

Score = Total Reps

 

LITE:

Int1 – 90 DU 

Int2 – 80 DU 

Int3 – 4 WW, WB (9.1/6.3kg, 9ft/8ft lower height), 70 DU

Beg1 – 5 Half WW, WB (6.3/4.5kg, 10ft/9ft) OR Th (15/10kg), 100 SU

Beg2 – 5x 1-step WW, WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm), 90 SU 

Beg3/TC – 5x WormW, WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm), 80 SU

 

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!