Featured Image – The 6 Week Self-Defence course starts tonight at 18:20! All the info is below for those interested…

Repost from @crossfitalgoa instagram…

We are excited to present our next 6 week Self-Defence program to help empower those who see themselves as being vulnerable to the current state of crime in our city!

Don’t become a statistic and be prepared.

Repost from @carlsongracieafrica BJJ Academy.

Our💥6 week BJJ self-defence course💥 is designed for everybody. Using the principles of Brazilian Jiu-Jitsu, our coaches impart BJJ self-defence skills to our students that people of all ages, sizes, and ability levels can use to defend themselves!

1. Two (2x) 1 hour, 40 min BJJ self-defence classes each week (12 in 6 wks)

2. Goal setting Drills, Assistance and Feedback

3. Access to our BJJ Coaches and our Self-Defence Community

4. Self-defence accountability attendance checking (attendance monitoring)

5. Self-defence class/technique checklist

6. Points scoring system to incentivise desired behaviours

Plus more…

Our BJJ Self-defence classes are presented in a safe, friendly and fun environment where students can learn and practice their new found BJJ self-defense moves and skills, while improving their physical fitness, health and safety!
For all the info… please click on the following link … https://crossfitalgoa.com/6-wk-self-defence-program/
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#carlsongracieafrica #marcussoaresbjj @marcussoaresbjj #bjj #brazilianjiujitsu #bjjlifestyle #grappling #selfdefence

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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)  

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ONLINE WHITEBOARD/COACHING – 020523

 

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

 

RX, LITE and HOME WOD

 

Foam Roll/Trigger/Warm-up/Mobilise/Activate

 

CrossFit Games Age Group Semi-Finals 2023

https://games.crossfit.com/workouts/semifinals/2023?division=6

TESTS 1A AND 1B

 

TEST 1A: (100 points)

For time:
1,000-m row
100 double-unders
20 shuttle runs
750-m row
75 double-unders
15 shuttle runs
500-m row
50 double-unders
10 shuttle runs
250-m row
25 double-unders
5 shuttle runs

 

Time cap: 25 minutes

Score = Time/TC plus 1 sec/Rep missed

 

As soon as you finish Test 1A or you hit the TC, continue immediately with Test 1B…

 

TEST 1B: (50 points)
Immediately following Test 1A, complete as many snatches (any) as possible in 3 minutes.

♀ 155 lb (70kg) ♂ 225 lb (102kg)

 

Time cap: 3 minutes

Score = Total Reps

 

TEST 1B RX VARIATIONS

If you are in the Age Groups below – RX is at your load below and/or variations for your Age Group! Those under 35 yrs see the CFA LITE V’s for scaling!

Teenagers 14-15, Masters 60+
♀ 85 lb ♂ 135 lb

Masters 35-44
♀ 155 lb ♂ 225 lb

Teenagers 16-17, Masters 45-54
♀ 125 lb ♂ 185 lb

Masters 55-59
♀ 105 lb ♂ 155 lb

 

NOTES
* The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the barbells are 38 kg (85 lb), 47 kg (105 lb), 56 kg (125 lb), 61 kg (135 lb), 70 kg (155 lb), 83 kg (185 lb), and 102 kg (225 lb).
Nb – 1 shuttle (15.24m) is 2x 7.62m
If you are in the Age Groups above – RX is at your load above and variations for your Age Group!

 

CFA LITE Options (1A):
For Individuals <35 years use the values below…
Row sub – 20/12kg sdhp (10m = 1 Rep) all levels do 100-75-50-25 but Row reduces
Int1 – same
Int2 – DU 90-65-40-20
Int3 – DU 80-55-30-15
Beg1 – SU 100-75-50-25; SDHP (16/10kg)
Beg2 – SU 90-65-40-20; S-Run 15-10-5-5; SDHP (12/8kg) or Row 800-600-400-200
Beg3 – SU 80-55-30-15; S-Run 12-8-4-2; SDHP (8/5kg) or Row 600-400-200-100

 

CFA LITE Options (1B):
Rx – 102/70kg
Level1 – 95/63kg
Level2 – 90/60kg
Level3 – 85/58kg
Level4 – 83/56kg
Int1 – 80/53kg
Int2 – 70/43kg
Int3 – 60/35kg
Beg1 – 50/30kg
Beg2 – 40/25kg
Beg3 – 30/17kg

 

TIEBREAK
There is no tiebreak for Test 1A.
In the event of a tie on reps completed on Test 1B, the athlete’s Test 1A score will be used to break the tie.

 

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

 

COMPETITORS WOD
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 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 and 5th in 2019. 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/

 

Trigger Ball, Foam Roll, Mobilise & Stretch!