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Featured Image – What is your Exercise Prescription? Are you achieving the results you want?
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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 – 260326
⚠️‼️⚠️ 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) Practice Freestanding HS Hold and Rope Climbing
Score = For Quality
LITE:
See scaled options below
Then…
2) Complete 3 Rnds for Time of:
Accumulate 1 min of Freestanding Handstand Holding (inside Square 1.21m x 1.21m)
1 min L-sit
TC – 12 min
Score = Time/TC plus 1 sec/sec missed
(NB – inside Square 1.21m x 1.21m)
LITE:
Int1 – 45s
Int2 – 35s ; Weak L-sit
Int3 – At wall HS Hold (count time off wall) 45 s; 1 legged L sit
Beg1 – Reverse Wall Walk Hold or HS Hold at wall (count total time upside down but practice freestanding coming off wall) ; Tuck sit
Beg2 – Piked Hold (61cm); 1 legged Tuck sit (1 ft down)
Beg3 – Piked Hold (51cm); F/Bridge
then…
2) Complete 4 RFT:
4 Seated from floor – Rope Climbs (3,7m)
4 Manmakers (22,5kgx2/15kgx2)
8 D-Ball or SB Cleans (45kg/35kg)
TC – 12 min
Score = Time/TC plus 1 sec/rep missed
LITE:
Int1 – 4 RC
Int2 – 3 RC – SB 7 reps
Int3 – 4x 2-Pull climbs; 20kgx2/12kgx2; SB – 6 reps
Beg1 – 24 Leg ass. Rope PU; 15kgx2/10kgx2; 35/20kg
Beg2 – 12 Rope Pulls-ly 2 stand (bnt kns); 10kgx2/7kgx2; 20/13,6kg
Beg3 – 12 Rope Pulls-ly 2 stand (bnt kns/hips); 7kgx2/5kgx2; 13.6/10kg
EXTRAS
Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!
AFL COMPETITORS TRAINING
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.
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!
