🔥OUR TRANSFORMATION CHALLENGE HAS STARTED… ALL THE BEST TO OUR TC MEMBERS!
🔥OUR SELF-DEFENCE COURSE HAS ALSO STARTED LAST WEEK!
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 started the 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 – 150926
⚠️‼️⚠️ 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) Build to a Max Day:
EMOM – 1-5 Min – Power Clean (Max Day)
EMOM – 6-10 Min – Squat Clean (Max Day)
Score = Max for Power Clean (Max Day) + Squat Clean (Max Day)
Then…
2) FiPE event 2 – Friday Night Lights (https://www.fittestinpe.com/workouts-2022-1)
WAVE 1
For Reps in 2 minutes, shared any how:
10 Cleans 40/25
8 Cleans 50/35
6 Cleans 70/45
4 Cleans 80/55
Max Cleans 100/70
WAVE 2
For Time, shared any how:
5 Cleans 100/60
4 Cleans 110/65
3 Cleans 120/75
2 Cleans 130/85
1 Clean 140/95
Time Cap: 2min
Approximately 45-60 minutes
between waves.
CFA CLASS NOTE – if going alone – use this rep range … Wave 1: 5-4-3-2-AMRAP AND Wave 2: 3-2-2-1-1 FT
CFA/AFL LITE:
Wave 1:
| Rx | – | 40 | / | 25 | Kg | – | 50 | / | 35 | Kg | – | 70 | / | 45 | Kg | – | 80 | / | 55 | Kg | – | 100 | / | 70 | Kg |
| L1 | – | 36 | / | 23 | Kg | – | 45 | / | 32 | Kg | – | 63 | / | 41 | Kg | – | 72 | / | 50 | Kg | – | 90 | / | 63 | Kg |
| L2 | – | 32 | / | 20 | Kg | – | 41 | / | 28 | Kg | – | 57 | / | 36 | Kg | – | 65 | / | 45 | Kg | – | 81 | / | 57 | Kg |
| L3 | – | 29 | / | 18 | Kg | – | 36 | / | 26 | Kg | – | 51 | / | 33 | Kg | – | 58 | / | 40 | Kg | – | 73 | / | 51 | Kg |
| L4 | – | 26 | / | 16 | Kg | – | 33 | / | 23 | Kg | – | 46 | / | 30 | Kg | – | 52 | / | 36 | Kg | – | 66 | / | 46 | Kg |
| Int1 | – | 24 | / | 15 | Kg | – | 30 | / | 21 | Kg | – | 41 | / | 27 | Kg | – | 47 | / | 32 | Kg | – | 59 | / | 41 | Kg |
| Int2 | – | 20 | / | 12 | Kg | – | 25 | / | 17 | Kg | – | 34 | / | 22 | Kg | – | 39 | / | 27 | Kg | – | 49 | / | 34 | Kg |
| Int3 | – | 16 | / | 10 | Kg | – | 21 | / | 14 | Kg | – | 29 | / | 18 | Kg | – | 33 | / | 23 | Kg | – | 41 | / | 29 | Kg |
| Beg1 | – | 14 | / | 9 | Kg | – | 17 | / | 12 | Kg | – | 24 | / | 15 | Kg | – | 27 | / | 19 | Kg | – | 34 | / | 24 | Kg |
| Beg2 | – | 11 | / | 7 | Kg | – | 14 | / | 10 | Kg | – | 20 | / | 13 | Kg | – | 23 | / | 16 | Kg | – | 29 | / | 20 | Kg |
| Beg3 | – | 10 | / | 6 | Kg | – | 12 | / | 8 | Kg | – | 17 | / | 11 | Kg | – | 19 | / | 13 | Kg | – | 24 | / | 17 | Kg |
Wave 2:
| Rx | – | 100 | / | 60 | Kg | – | 110 | / | 65 | Kg | – | 120 | / | 75 | Kg | – | 130 | / | 85 | Kg | – | 149 | / | 95 | Kg |
| L1 | – | 90 | / | 54 | Kg | – | 99 | / | 59 | Kg | – | 108 | / | 68 | Kg | – | 117 | / | 77 | Kg | – | 134 | / | 86 | Kg |
| L2 | – | 81 | / | 49 | Kg | – | 89 | / | 53 | Kg | – | 97 | / | 61 | Kg | – | 105 | / | 69 | Kg | – | 121 | / | 77 | Kg |
| L3 | – | 73 | / | 44 | Kg | – | 80 | / | 47 | Kg | – | 87 | / | 55 | Kg | – | 95 | / | 62 | Kg | – | 109 | / | 69 | Kg |
| L4 | – | 66 | / | 39 | Kg | – | 72 | / | 43 | Kg | – | 79 | / | 49 | Kg | – | 85 | / | 56 | Kg | – | 98 | / | 62 | Kg |
| Int1 | – | 59 | / | 35 | Kg | – | 65 | / | 38 | Kg | – | 71 | / | 44 | Kg | – | 77 | / | 50 | Kg | – | 88 | / | 56 | Kg |
| Int2 | – | 49 | / | 30 | Kg | – | 54 | / | 32 | Kg | – | 59 | / | 37 | Kg | – | 64 | / | 42 | Kg | – | 73 | / | 47 | Kg |
| Int3 | – | 41 | / | 25 | Kg | – | 45 | / | 27 | Kg | – | 49 | / | 31 | Kg | – | 53 | / | 35 | Kg | – | 61 | / | 39 | Kg |
| Beg1 | – | 34 | / | 21 | Kg | – | 38 | / | 22 | Kg | – | 41 | / | 26 | Kg | – | 45 | / | 29 | Kg | – | 51 | / | 33 | Kg |
| Beg2 | – | 29 | / | 17 | Kg | – | 31 | / | 19 | Kg | – | 34 | / | 21 | Kg | – | 37 | / | 24 | Kg | – | 43 | / | 27 | Kg |
| Beg3 | – | 24 | / | 14 | Kg | – | 26 | / | 15 | Kg | – | 29 | / | 18 | Kg | – | 31 | / | 20 | Kg | – | 36 | / | 23 | Kg |
Cool-down/Trigger Ball/Foam Roll/Stretch
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!
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