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Featured Image – Want to learn how to Defend yourself? Come join a CGA Self-Defence Workshop this Friday 17:30-20:00. Find all the details above! ⬆️ 

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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 – 140526 

 

⚠️‼️⚠️ 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 3-3-3 (80% 1RM)

 

Score = Load

 

LITE:

Keep loading so that great form is maintained!

Then…

 

2) For time:

20 Burpee Muscle-ups

20 Hang Power Cleans (102kg/61kg)

20x Burpee 5m Shuttle Run

 

Time Cap = 17 min

 

Score = Time or Time Cap plus 1 sec/rep missed

 

LITE:

Guide – 70% 1 RM

Int1 – 90/63kg

Int2 – 80/55kg; B-Jump MU (top of head height)

Int3 – 70/49kg; B-Jump MU (chin height)

Beg1 – 61/43kg; Bp-J PU (75% forearm)

Beg2 – 50/35kg; Bp-J PU (50% forearm); 16 Bp S-Run

Beg3 – 40/25kg; 5 Bp, 5 RR (0m/0,25m); 14 Bp S-Run

 

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!