Feature Image – Our 8 Week Self Defence starts 1st week of September! For more info click here ➡️ https://crossfitalgoa.com/8-wk-self-defence-program/

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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 – 170826

 

⚠️‼️⚠️ 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

 

https://games.crossfit.com/workouts/

 

1) Front Squat 3 (80% 1RM) – E2ndMon2ndM for 10 min (5 Rnds)

 

Score = Load

 

LITE:

Keep loading so that great form is maintained!

 

 

Then…

 

 

2) Practice for 15-20 min – choose the movements below, depending on your level of scaling!

 

Score = For Quality

 

Then…

 

3) CFG26 – Event 19: Roll to Support AMRAP

 

As many reps as possible in 5 minutes of:

4 forward rolls to support

3 backward rolls to support

 

Score = Total Reps

 

See the last slide at this link for the movement: https://www.instagram.com/p/DbEwHoVmGZ1/?img_index=4&igsh=MWpoNnoyemY3MXN6Ng==

 

LITE:

L1 – Rings-  1 Muscle up, forward roll to support,  Low Rings – Backward roll,to support using legs on floor as needed https://www.instagram.com/reel/DbvWK4hxumH/?igsh=MTdzdTkyb3IwN2hxbw==

 

L2 – Rings-  1 Muscle up, forward roll to support,  Low Rings – Backward roll, land on feet, jump to neutral hold

L3 – Rings-  1 Muscle up, forward roll out, Bar – pullover plus 3 dips

L4 – Rings – 1 Muscle up, forward roll out to 5 sec hang, Pull to invert hang to rear tuck lever, return (skin the cat)

Int1 – On Bar – 2 B-MU (R/B)),Pull to Invert Hang 10s, Lower bar- Dip to 10sec Neutral Hold- 4 Dips (band bb in rack), forward roll out

Int2 – On Bar – 2 B-MU (B/P); On lower bar –  Jump to Invert Hang 10s, Jump Dip to 10sec Neutral Hold, 2 Dips (band bb in rack)

Int3 – On Bar – 2 B-MU (P/G), On lower bar – Jump to Invert Hang 7sec, Jump Dip to 7 sec Neutral Hold, 2 Dips (band bb in rack)

Beg1 – On Bar – 3 C2B PU (P/G),On lower bar –  Jump to Invert Hang 5sec, Jump Dip to 5sec Neutral Hold, Lower down (band bb in rack)

Beg2 – On Bar – 3 Jumping PU (mid forearm), 10 sec tuck Hang, On Parr. – 10 sec neutral hold (leg Str), 3 Dips (Str)

Beg3 – On Bar – 5 RR (0/0,25m), 5 sec tuck Hang, On Parr. – 10 sec neutral hold (legs bnt ), 3 Dips (Bnt)

 

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!