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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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 – 180826

 

⚠️‼️⚠️ 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) Mix as you please, For time: 

Row 3000 meters

Run 3000 meters

 

TC – 25 min

 

Score = Time/TC plus 1sec/rep missed

 

LITE:

Row sub SDHP 20/12kg, 10m = 1 Rep

Beg1 – 2500m; SDHP 250 (16/10kg)

Beg2 – 2000m; SDHP 200 (12/8kg)

Beg3 – 1500m; SDHP 150 (8/5kg)

 

Then…

 

2) Complete FT:

70 T2B

 

TC – 5

 

Score = Time/TC plus 1 sec/rep missed

LITE:
Int1 –  60 T2B
Int2 – 55 T2B
Int3 – 50 T2B
Beg1 – 70 HLR
Beg2 – 60 HKR
Beg3 – 60 1x HKR

 

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!