Featured Image – Rodger and Don in the masters division at “Fittest in PE” this past weekend! Rodger took 3rd and Don took 4th place… congrats!!!!!! Image courtesy of @nikolaas_du_plooy (Insta)

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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 – 111023

 

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

 

1) Complete the following EMOM 10 min:
Min 1 – Strict Ring Dips RM
Min 2 – 3 Front Squats (80-90% 1RM)

 

Score = Total Reps Plus Total Loading
I.e. = (10 reps + 100kg) + (8 reps + 105kg) + (8 reps + 110kg) + (7 reps + 115kg) + (5 reps + 120kg)
NB – increase on FS loading from last week

 

CFA Lite Options:
Int1 – same Rx
Int2 – RD (R/B)
Int3 – RD (B/P)
Beg1 – Bar Dips (B/P)
Beg2 – Seated P-Dips (str)
Beg3 – Seated P-Dips (bnt)

 

Then…

 

2) Saved by the Barbell is an annual Labor Day weekend fundraiser workout hosted by the CrossFit Foundation and taking place at participating CrossFit affiliates around the world. It brings together the CrossFit affiliate community in the same generous spirit of the CrossFit for Hope, Hotshots19, and Fight Gone Bad fundraiser workouts.
Proceeds from the workout support the creation, development, and growth of CrossFit programs for kids in schools, recreation centers, and communities the world over. Your efforts will fund training for teachers, put new equipment in schools, and support the health and fitness of thousands of kids.
To join us in support of CrossFit opportunities for kids everywhere, register below and participate in the workout on Labor Day weekend, host an event at your affiliate by emailing savedbythebarbell@crossfit.com, or donate today!

 

Saved by the Barbell (CrossFit HQ WOD 190831 / 180901)

3 Rounds for Max Reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute

♀ 6.3kg ball, 34kg deadlifts and cleans
♂ 9.1kg ball, 52kg deadlifts and cleans

 

Score = Total Reps

 

LITE Options:
Int1/2/3 – same
Beg1 – 6.3/4.5kg, 40/25kg
Beg2 – 4.5/3kg, 25/15kg

 

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 has qualified 6x for the CrossFit Games and has competed 5 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/

 

Trigger Ball, Foam Roll, Mobilise & Stretch!