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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 – 090526 

 

⚠️‼️⚠️ 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) Take 10 min to Build to a Max Snatch 

 

Score = Load

 

LITE:

Keep loading so that great form is maintained

 

Then…

 

2) Complete the Benchmark “AMANDA” 9-7-5 of:
Snatches (61kg/43kg)
Muscle-ups

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

 

 LITE:   

Int1 – 55/38kg; 

Int2 – 50/35kg; B-MU (B/P)

Int3 – 47kg/32kg; B-MU (P/G)

Beg1 – 40/28kg; C2B PU (P/G), Dips (B/P)

Beg2 – 30/20kg; RR (1,5/1m), Seated P-Dips (Str)

Beg3 – 20/12kg; RR (1/0.5m), Seated P-Dips (Bnt)

 

Then…

 

3) 100 BB Facing Burpees FT 

 

Score = Total Reps

Nb – BBF Bps Must be perpendicular to the BB

 

Gold Standard – 5 min

 

TC = 15 min

 

Score = Time/TC plus 1 sec/rep missed

 

LITE:  

Int1/2/3 – same

Beg1 – BBF Bps (SO)

Beg2 – 80 BBF Bps (SO)

Beg3 – 60 BBF Bps (SO)

 

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!