Feature Video – The First Choice High Protein Recovery East Cape Champs was a Blast!

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#luke 1v37 @recoverymilk #Pushpastpossible @Functionwarehouse  @jPhicor @Coastland Sales @CrossFitAlgoa @AFL @Candywrap @Eventhirenetwork @Resound @BradMillar #FutureTech @ndpvideo @TaurusRecovery @Bronscor @Bamboolane @blucore_accountants #blucore @PracticalAquaponicsSA #SasolDisa #EastCapeHandTool @IVdriplounge

 

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 – 280726

 

⚠️‼️⚠️ 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 Squat 5 (70% 1RM) – E2ndMon2ndM for 10 min (5 Rnds)

 

Score = Load

 

LITE:

Keep loading so that great form is maintained!

 

Then…

 

2) “Fight Gone Bad!” – 3 Round Variant

 

Three rounds of the following for Max Reps:
Min 1 – Wall-ball (9.1kg/6.3kg to 10 ft/9 ft target)
Min 2 – Sumo deadlift high-pull (35kg/25kg)
Min 3 – Box Jump (51cm)
Min 4 – Push-press (35kg/25kg)
Min 5 – Row (Calories) or SDHP (20kg/12kg)
Min 6 – Rest

 

Score = Total Reps

 

Note:

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

 

LITE:

Int3 – RX WB to 9/8ft  target; 30/20kg

Beg1 – 6,3kg/4,5kg, 10ft/9ft target; 25/15kg; BSO 51cm, SDHP 16/10kg

Beg2 – 6.3/4.5kg, 9ft-274.3cm/8ft-243cm, 20/12kg, 12/8kg

Beg3/TC – 6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm,  15/9kg, 8/5kg

 

 

EXTRAS

 Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

 

COMPETITORS PROGRAM (AFL TRAINING)

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!