Featured Image – Class on a FUN couplet of “Box Jump Overs” and Chest to Bar Pull-ups!

 

Did you know that Carlson Gracie Africa presents Brazilian Jiu-Jitsu and Self-Defence classes at our facility!! This is the ideal martial art for Self-Defence … so if you are:

1) Wanting to get competent in defending yourself and/or loved ones, and/or

2) Wanting to get in shape, and/or

3) Wanting to add some alternative training to your current physical activities…

… look at the following links for more info…

• Brazilian Jiu-Jitsu – https://crossfitalgoa.com/about-brazilian-jiu-jitsu/
• Self-Defence – https://crossfitalgoa.com/6-wk-self-defence-program/

…give us a shout if you are interested in attending some free Trial Classes (see contact details below)!!

 

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)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

 

ONLINE WHITEBOARD/COACHING – 151123

 

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) Progress on last weeks values …

Week 2 – Complete the following EMOM for 12 min starting at 75% of Max Squat Clean:
Min 1-3: 2 Squat Cleans
Min 4-6: 1 Squat Clean, plus 2 Front Squats
Min 7-12: 2 Front Squats (85% or >85% 1RM FS)

 

Score = Max Load for Min 1-3 + Max Load for Min 4-6 + Max Load for Min 7-12

 

LITE:
Keep loading to a level at which great form can be maintained!

 

then…

 

2) Complete 3 Rnds (18 min) of the following:
Min 1,2 – AMRAP STOH (70kg/49kg)
Min 3,4 – AMRAP Legless Rope Climbing (4.1m)
Min 5,6 – AMRAP Burpee Deadlift (70kg/49kg)

 

Score = Total Reps

NB – Burpee DL – complete a burpee behind your BB, get up and do 1 DL – this is 1 Rep

 

LITE:
Int1 – 65/42kg, LL/RC (2,25m)
Int2 – 60/40kg, 6x 1 pull-up/down climb (per ascent) – i.e. feed and reach
Int3 – 55/35kg, 6x R/PU
Beg1 – 50/32kg, 6x Jumping R/PU (per ascent)
Beg2 – 40/25kg, 6x Rope Rows (1/0.5m)
Beg3 – 30/20kg, 6x Rope Rows (0.5/0m)
Rope Reps are per ascent (1 ascent = 1 rep)

 

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!