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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 – 140426 

 

⚠️‼️⚠️ 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) – (Start 60% 1RM, Build to a Max Day):

Rnds 1-3 – Snatch Balance 1 plus OHS 2

Rnds 4-6 – OHS 3

 

Score = Load

 

Nb – Progressively increase loading to a Max day for each section

 

LITE:

Keep loading so that great form is maintained

 

then…

 

2) Repeat 17/03/25 – In Teams of 3 – AMRAP 12 min of:

2x 5m Sled Push Low Bar (35kg plus 20kg/35kg), 5m Sled Pull Standing 

5 Burpees (plain)

AMRAP Shuttle Run 5m until your turn to push the sled again

 

Score = Total Reps

 

Note:

Sled 20 m is 10 reps (2m – 1 Rep)

 

LITE:

AFL Athletes – if alone… Time your sled push/pull (use that time to AMRAP on the 5 Bps plus S-Run)

All Mvts the same except 

B2/B3 push and pull 1x (i.e. 5m push, 5 m pull x 1)

B2 – 4 Bps

B3 – 3 Bps

 

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!