🔥WE ARE RUNNING 2 COURSES IN SEPTEMBER – FIND BOTH BELOW!🔥

GET IN SHAPE FOR SUMMER ☀️ 🏝️ 🔥 and Register now for our “SPRING” Transformation/Kick-start Challenge!

CLICK HERE FOR ALL OUR INFO ➡️ https://crossfitalgoa.com/transformation-challenge/

 

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 – 020926

 

⚠️‼️⚠️ 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) Complete the following for Max Reps:

At 0, 2 min, 4 min – Strict HSPU RM

Rest 3 min

At 0, 2 min, 4 min – HSPU RM

 

Score = Total Reps

 

LITE:

Int1 – S-Hspu, Kipping

Int2 – S-Hspu (1/2 abm), kipping

Int3 – S-Hspu (2/3 abm), Kipping

Beg1 – PPU (61/51cm), PPU (30cm/Flr)

Beg2 – PPU (51cm/flr), PPU (Flr/Kns x2 abm)

Beg3 – PPU (Flr/Kns x2 abm), PPU (Kns x2 abm/Kns on flr)

 

Then…

 

2) AMRAP 16 min of:

300m Run

15 Burpee Box Jump Over (61cm/51cm)

12 KB/DB STOH (24kgx2/16kgx2)

 

Score = Total Reps

 

LITE:

Int3 – 20kgx2/12kgx2;

Beg1 – 12 Bp BSO (61/51cm); 16kgx2/12kgx2

Beg2 – 250m Run; 12 Bp BSO (51/41cm); 12kgx2/8kgx2

Beg3 – 200m Run; 12 Bp BSO (41/31cm); 8kgx2/5kgx2

 

Then…

 

3) Complete the following FT mixing as you please:

Accumulate 60 sec – Rear Lever

Accumulate 60 sec – Front Lever

Accumulate 60 sec – Planche

 

TC – 8 min

 

Score = Time to Complete

 

Rest as needed… NB – but complete in smaller work sets than usual with more rest!

 

LITE:

Rx – Full (F/R levers and Planche)

Level1 – Straddle (F/R levers and Planche)

Level2 – Single Leg (F/R levers and Planche)

Level3 – Flat Back (F/R levers and Planche)

Int1/2 – Tuck (F/R levers and Planche)

Int3 – Tuck (F/R levers and Planche)

Beg1 – Tuck (invert hang to hold pos F/R lever), Tuck Planche

Beg2 – Tuck 1 Ft down (Rear Lever and Tuck Planche), Front lever – Invert Hang

Beg3 – F/R (isom push down lying/kneeling on floor), Tuck Planche (both feet down)

 

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!