🔥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 – 300926

 

⚠️‼️⚠️ 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) Power Clean and Push Jerk – EMOM 10 min (Max Day):

Min 1-4 – TNG 3 Reps

Min 5-7 – TNG 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 (17 min):

 

Min 1 – C2B Pull-ups

Min 2 – KB Hang Clean and STOH (24kgx2/16kgx2)

Min 3 – Lateral Box Jump Overs (61cm/51cm)

Min 4 – Sled Push High Bar 6m, Return Low Bar 6m (35kg plus 40kg/20kg)

Min 5 – D-Ball Overhead and Drop (20kg/15kg)

Min 6 – Rest

 

Score = Total Reps

 

Note:

Sled – 1 length is 3 reps (2m is 1 rep)

 

LITE:

Int1 – same RX

Int2 – 20kgx2/12kgx2

Int3 – 20kgx2/12kgx2; PU

Beg1 – 15kgx2/10kgx2; PU (P/G), Lat BStepO (61/51cm), Sled (35kg, 20kg/0kg), D-Ball 20kg/10kg

Beg2 – 10kgx2/7kgx2; RR (1/0.5m), Lat BStepO (51/41cm), Sled (35kg, 20kg/0kg), D-Ball 15/10kg

Beg3 – 7.5kgx2/5kgx2; RR (0.5/0m), Lat BStepO (41/30cm), Sled (35kg, 20kg/0kg), D-Ball 10/5kg

 

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!