🔥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 – 131026

 

⚠️‼️⚠️ 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 EMOM 10 min:

Min 1 – HS Hold (freestanding) RM in sec (1 attempt)

Min 2 – Goblet Squat (48kg/32kg) RM

 

Score = Total Reps

RM – is one unbroken set

 

LITE:

Use KB or DB

Int1 – 45/30kg

Int2 – 40/25kg

Int3 – HS wall, count time off wall; 35/22.5kg

Beg1 – HS wall, count time upside down; 32/20kg

Beg2 – Piked Hold (61cm); 24/15kg

Beg3 – Pike Hold (Ft for); 16/10kg

 

Then…

 

2) Complete 21-15-9 of the following FT:

Wall Balls (13.6/10kg)

Ring Dips

HS Walk (m)

 

TC – 7 min

 

REST 2 min OR if you hit TC then at 9 min…

 

Complete 3 Rnds of the following FT:

100 DU

21m HS Walk

20 Wall Balls (13.6/10kg)

 

TC – 10 min

 

Score = Sum of 2 Times excluding rest/Sum of 2 Time Caps plus 1 sec/rep missed on both workouts

NB – total Time (19 min) includes 2 min of rest and will include all seconds for reps missed on both workouts

 

LITE:

WB Height 10/9ft

Int1 – 18-12-9 RD; 10/6.3kg, 90 DU, HSW 15-12-9m and 15m

Int2 – 15-9-6 RD; 80 DU, HSW 12-9-6m and 12m

Int3 – RD (R/B); 70 DU, HSW 9-6-3m and 9m or WW 4-3-2 and 4

Beg1 – Dips (B/P); 100 SU, 6.3/4.5kg 10/9ft, Half WW 4

Beg2 – SPD (str), 90 SU, 6.3/4.5kg, 9ft-274.3cm/8ft-243cm, 1-Step WW

Beg3 – SPD (bnt), 80 SU, 6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm, WormW

 

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!