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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 – 020526 

 

⚠️‼️⚠️ 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

 

If you attended yesterday, complete any appropriate WOD missed this week. Discuss with the Coach.

 

1) Practice your appropriate level:

Bar Muscle-ups

Kipping Pull-ups

Stretch through Jumping Pull-ups

 

Score = For Quality

 

Then…

 

2) Complete the following FT…

 

2 Rounds of:

20x 7,62m S/Run

10 Bar Muscle-ups

 

2 Rounds of:

30x 7,62m S/Run

15 C2B Pull-ups

 

2 Rounds of:

40x 7,62m S/Run

20 Pull-ups

 

TC = 25 min

 

Score = Time/TC plus 1 sec/rep missed

 

LITE:

Int1 – 5 BMU – 13 C2B –  18 PU

Int2 – 6 BMU (B/P) – 11 C2B – 16 Pu 

Int3 – 6 BMU (P/G) – 8 C2B – 14 PU

Beg1 – 10 C2B (P/G) – 15 C2B (P/G)- 20 PU (P/G)

Beg2 – RR (1,5/1m) – RR (1/0,5m) – RR (0,5/1m)

Beg3 – RR (1/1.5m) – RR (0.5/1m) – RR (0/0.5m)

 

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!