Feature Image – 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 – 010826

 

⚠️‼️⚠️ 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) Muscle-Ups 3-7Reps – E2ndMon2ndM for 10 min (5 Rnds)

 

Score = Total Reps

 

LITE:

Int2 – B-Mup (P/G) then Dips on Bar

Int3 – B-Mup (G/B) then Dips on Bar

Beg1 – PU (P/G), Bar Dips (B/P)

Beg2 – RR (-0,25/0m), Seated P-Dips (Str)

Beg3 – RR (0/+0,25m), Seated P-Dips (Bnt)

 

Then…

 

2) Using a Sandbag (45kg/35kg) AMRAP 15 min of:

6/5 Sandbag Deadlifts

6/5 Sandbag Hang Power Cleans

5 Sandbag Facing Burpees

6/5 Sandbag Belly Squat

6/5 Sandbag Back Squats

5 Sandbag Lateral Facing Burpees

 

Score = Total Reps

 

NB – RX men 6Reps on SB but Women 5 reps on SB mvts

 

LITE:

Int2 – 5/4 Reps on SB mvts

Int3 – 4/3 Reps on SB mvts

Beg1 – 35/20kg same Reps as RX for M and W.

Beg2 – 20/13,6kg  same Reps as RX for M and W.

Beg3 – 13.6/9,1kg  same Reps as RX for M and W.

 

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!