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 – 230526 

 

⚠️‼️⚠️ 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) In Teams of 4 – AMRAP 10 min of:

4x5m Farmers Carry (60kgx2/40kgx2)

AMRAP Burpee Bumper GTOH (25kg/15kg) until it’s your time to FC again

 

Score = Meters plus Reps

1m = 1 Rep on FC

 

LITE:

Int1 – 36 kg x2/ 26kg x2; 15/10kg

Int3 – 32kg x2/ 20kg x2; 15/10kg

Beg1 – 32kg x2/ 20kg x2; 10/5kg

Beg2 – 24kg x2/ 16kg x2; 5/2,5kg

Beg3 – 20kg x2/ 12kg x2; 2.5kg both

 

Then…

 

2) In Teams of 3, AMRAP 18 min (3 Rnds):

2 min – Sled Push (Low Bar) 7,62m, Sled Rope Pull Standing 7.62m (35kg plus 20kg/35kg)

2 min – HSW (m)

2 min – SB Walking Lunges (Belly carry) (45kg/35kg but W can rest on leg)

Score = Total Reps

 

Note:

7,62m Run is 1 rep

7,62m Sled is 3 reps

 

LITE:

Sled B1-3 is 35kg plus 20kg/5kg

Int3 – HSW (1-2 m from wall) or WW

Beg1 – Half WW; SB 35kg/20kg DBall

Beg2 – 1 step WW; SB 20kg DBall/13,6kg WB

Beg3 – WormW or No step WW; 13,6kg WB/10kg DBall

 

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!