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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
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Alternatively call us on: 0784517637 (adults & kids)
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ONLINE WHITEBOARD/COACHING – 020525
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) Clean (squat) and Jerk (STOH) 1 – EMOM 8 (Build to a Max Day)
Score = Load
Keep loading so that great form is maintained
Use approx 50% of your Max Day on the HERO WOD below
Then…
2) HERO WOD – The Lyon
Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado. He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit. He is survived by his wife, Capt. Dana Lyon, and many other friends and family members.
HERO WOD – The Lyon
5 RFT of:
7 x Clean (Squat) W:(M:75.00kg/F:52.00kg)
7 x STOH W:(M:75.00kg/F:52.00kg)
7 x Burpee Chest to Bar Pull-ups
TC – 25 min
Score = Time/TC plus 1 sec/rep missed
NB Coaches//Members please ignore COVID home based options included in the LITE options below!
LITE:
RX Bp C2B PU sub – Single-arm BOR (DB/KB/B-Pack) or light BB 20 reps on 25/15kg or 10 on BB Loadings PLUS 7 Bps ;
RX – 15 Reps Single-arm (DB/KB/B-Pack) or light BB (25kg/15kg) ; Int1 – 62/43kg; 22.5/15kg; 6 BP C2B PU/BOR ;
Int2 -60/42kg; 22.5/15kg; 5 BP C2B PU/BOR ;
Int3 – 53/35kg; 20/12kg; 7 BP PU/BOR ;
Beg1 – 45/30kg; 15/10kg; 7 C2B PU (P/G)/BOR PLUS 7 Bps ;
Beg2 – 38/25kg; 12/8kg; 10 RR (1.5m/1m)/BOR PLUS 7 Bps ;
Beg3 – 30/20kg; 8/5kg; 10 RR (1m/0.5m)/BOR PLUS 7 Bps
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!