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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 – 070526 

 

⚠️‼️⚠️ 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)  Deadlift 5-5-5 (75% 1RM)

 

Score = Load

 

LITE:

Keep loading so that great form is maintained!

 

Then…

 

2) The Benchmark “DIANE” – Complete 21-15-9 of the following for time:
Deadlift (102kg/70kg)
HSPU

TC = 10 min

Score = Time/TC plus 1sec/rep missed

* Compare your scores to the Event 1 2013 Regionals of the CrossFit Games

NB – RX’ED WOD – NB note men’s load is 102kg

 

LITE:
Home-based Sub: See Home-based WOD
Int1 – 90/63kg;  18-12-6 HSPU
Int2 – 80/56kg; HSPU (1/2 abm)
Int3 – 70/49kg; HSPU (2/3 abm)
Beg1 – 60/42kg; PPU (61cm/51cm)
Beg2 – 50/35kg; PPU (Flr/Kns)
Beg3 – 40/28kg; PPU (Kns) 

 

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!