🔥🔥🇿🇦 🇿🇦 🥩 🍖 BOX MEMBERS – JOIN OUR HERITAGE DAY BREKKIE BRAAI … BRING FAMILY AND FRIENDS! 🔥🔥🇿🇦 🇿🇦 🥩 🍖

🔥OUR TRANSFORMATION CHALLENGE HAS STARTED… ALL THE BEST TO OUR TC MEMBERS!

🔥ALSO ALL THE BEST TO OUR SELF-DEFENCE COURSE MEMBERS!

 

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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 – 220926

 

⚠️‼️⚠️ 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

 

TC Members who missed testing on Mon/Tuesday…Must complete today!

 

1) Push Jerk (from Rack/Blocks) – EMOM 10 min (Max Day):

Min 1-4 – 3 Reps

Min 5-7 – 2 Reps

Min 8-10 – 1 Rep

 

Score = Sum of heaviest Load on respective Rep Ranges

 

LITE:

Keep loading so that great form is maintained

 

Then…

 

2) Complete 3 Rnds of the following for Max Reps:

 

Rnd 1 – AMRAP 6 min:

1 Legless Rope Climb (4.1m)

2 Rope Climbs (4.57m)

10 Hang Clean and Jerk (60kg/40kg)

12 Box Jump Over (76cm/61cm) – step down

 

REST 2 min

 

Rnd 2 – AMRAP 5 min:

1 Legless Rope Climb (4.1m)

2 Rope Climbs (4.57m)

10 Hang Clean and Jerk (60kg/40kg)

12 Box Jump Over (76cm/61cm) – step down

 

REST 2 min

 

Rnd 3 – AMRAP 4 min:

1 Legless Rope Climb (4.1m)

2 Rope Climbs (4.57m)

10 Hang Clean and Jerk (60kg/40kg)

12 Box Jump Over (76cm/61cm) – step down

 

Score = Total Reps

 

LITE:

T2 (Level 2) – 1x LL RC 3.7m, 2 RC (4,57m)

T1 (Level 4) – 2x Half LL RC, 2 RC (4,57m)

Int1 – 55/38kg; 6 LL Rope PU (6 for 1), 2 RC (4,57m)

Int2 – 50/35kg; 5 LL Rope PU (6 for 1), 2 RC (4,1m)

Int3 – 47kg/32kg; 4 LL Rope PU (6 for 1), 2 RC (2 pulls); BJO (61/51cm)

Beg1 – 40/28kg; 6 Jump up lower down R-PU, 12 Leg ass Rope PU or 6 Ly-2-Stand pulls (str); BStepO (61/51cm)

Beg2 – 30/20kg; 6 Rope Rows (0.5/1m), 6 Ly-2-Stand pulls (Kns Str, hips Bnt); BStepO (51cm)

Beg3 – 20/12kg; 6 Rope Rows (0.5/1m), 6 Ly-2-Stand pulls (Kns Bnt, hips Bnt); BStepO (41cm)

 

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!