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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 – 110526 

 

⚠️‼️⚠️ 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) EMOM for 10 min building to a Max Day:

1 Deadlift, 1 Hang Power Clean, 1 Power Clean

 

Score = Load

Nb – Dropping allowed

 

LITE:

Keep loading so that great form is maintained!

 

Then…

 

2) Murph (Half gymnastics only) – in a Weight-Vest (9.1kg/6.3kg) FT:

50 Pull-ups

75 Push-ups

150 Airsquats

 

TC = 20 min 

Score = Time/TC Plus 1 sec/rep missed

 

LITE:

Int1 – Same

Int2 – 6.3kg/4.5kg 

Int3 – No Weight vest

Beg1 – 50 PU (G/P), 75 PU (ts/ts dwn, kns up), 120 AS

Beg2 – 50 RR (1/0.5cm), 75 PU (ts dwn, kns up/kns), 100 AS

Beg3 – 50 RR (0.5/0m), 75 PU (kns)/60 PU (kns), 80 AS

 

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!