Feature Image – The Science of Prescribing Exercise!

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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 – 200526 

 

⚠️‼️⚠️ 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) Front Squats 1 Rep Max Test

 

Score = Load

NB – Be Safe! Use a belt if need! Do not be greedy!

LITE:

Keep loading so that great form is maintained!

 

Then…

 

2) AMRAP 15 min:

15 KB or DB Hang Clean and STOH (24kgx2/16kgx2)

10 Lateral 3 m Shuffle Burpees

5 Seated Rope Climbs (3.7m)

 

Score = Total Reps

 

Note:

Lateral 3 m Shuffle Burpees – Burpee (no jump) lateral shuffle Right 3m (1st rep), Burpee lateral shuffle Left 3m (this is 2 reps)

The reps starts standing tall and ends once the athlete has passed the beacon 3m away after having first completed a burpee

 

LITE:

RX and Int1 Seated RC – can only use legs once butt off floor! Rest can use legs from sitting

Int1 – 20×2/16×2; 4 RC (seated)

Int2 – 3 RC (seated)

Int3 – 16×2/12×2; 4 Two pull Climbs (seated)

Beg1 – 12 Reps w KB 16×2/12×2 or 15 reps w DB 15×2/10×2; Leg Assisted Rope PU or 10 Ly to Stand (str hips/kns)

Beg2 – DB 10×2/7×2; 10 Ly to Stand (str kns); 8 Lateral 3 m Shuffle Burpees

Beg3 – DB 7×2/5×2; 10 Ly to Stand (kns/hips bend); 6 Lateral 3 m Shuffle Burpees

 

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!