Featured Image – The spicy Hero WOD “LUCE” being hit by the class!!

 

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)  

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ONLINE WHITEBOARD/COACHING – 291123

 

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) Cluster (squat clean thruster) – EMOM for 6 min:
Min 1,2: 3 Reps (60% 1RM)
Min 3,4: 2 Reps (70-80% 1RM)
Min 5,6: 1 Reps (90% RM in prep for 23.2B Test)

 

Score = Load

 

LITE:
Keep loading so that great form is maintained!
Beg1-3 allowed to power clean, pause and then thruster!

 

then…

 

2) Open Workout 23.2A AND 23.2B: (https://games.crossfit.com/workouts/open/2023/2)

Open Workout 23.2A:
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round.

Score = Total Reps
NB – One shuttle run = 1 Rep = 50 ft = 15.24m (I.e. 25 ft = 7.62m down the field of play and 25 ft = 7.62m back).

 

straight into …

 

Open Workout 23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)

 

Score = Max Load
Total Workout time (23.2A and B) – 20 min

 

TEST VARIATIONS and CFA LITE:
Rx’d (all ages)
♀ Burpee pull-ups, 50-ft shuttle run
♂ Burpee pull-ups, 50-ft shuttle run

Beg1:
Burpee Pull-ups (PU bar set at mid-point between wrist and elbow)

Scaled (all ages) – Beg2
♀ Burpees, 50-ft shuttle run
♂ Burpees, 50-ft shuttle run

Foundations – Beg3
Burpees (elevate hand height as needed)

 

NB – NOTE:
The athlete begins by standing with the feet together underneath a pull-up bar.
• While standing with the hips and knees straight, extend the arms overhead.
– The arms must be in line with the torso when viewed from profile.
• Touch the thumbs of each hand together and extend the fingers.
• The athlete’s fingers cannot touch the pull-up bar in the measuring position.
-/- The pull-up bar must be above the athlete’s fingertips.
• Clearly show the measurement process during the video submission.
• An exercise mat or similar equipment may be used to decrease the distance between the ground and the pull-up bar.
– Surfaces that aid in jumping or rebounding, such as spring-floors, are not permitted.

See (https://games.crossfit.com/workouts/open/2023/2) for all detailed movement standards!

 

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!