Featured Video/Image – The CrossFit season starts with a challenge anyone can do… the CrossFit Open! All workouts will be held at our facility for CrossFit Algoa members. You will have 1 test to complete each week between Fri am to Mon pm (any class plus we have our Friday Night Lights that we will run on Fridays!! (Featured Image/Video courtesy of CrossFit, Inc.)
Important Dates:
Open Registration Begins – Jan. 9, 2024…. you will need to register by the 1st Workouts deadline date!
Workout 24.1 – Feb. 29-March 4
Workout 24.2 – March 7-11
Workout 24.3 – March 14-18
For more Info…
https://games.crossfit.com/article/guide-2024-crossfit-games-season#indyopen
https://games.crossfit.com/article/what-crossfit-open-and-why-should-i-sign/open
To Register for the open here…
https://games.crossfit.com/register/open
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 – 120224
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) Segment Clean Deadlift, Hang Squat Clean – EMOM 10 (start light, climb to Max Day)
Min 1,2 – 5 reps each
Min 3,4 – 4 reps each
Min 5,6 – 3 reps each
Min 7,8 – 2 reps each
Min 9,10 – 1 rep each
Score = Max Load
LITE:
Reduce loading so that great form is maintained.
Beg/TC – SCD, HPC, FS allowed
Then…
2) Complete the following FT:
100 Wall Balls (10kg/6.3kg)
30 Muscle-ups
TC = 15 min
Score = Time/TC plus 1 sec/rep missed
LITE:
Int1 – 24 MU
Int2 – B/MU (B/P)
Int3 – Jump R/MU
Beg1 – WB (6.3/4.5kg, 10ft/9ft), 30 PU (P/G), 30 RD (B/P)
Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm); 30 RR (1/0.5m), 30 Seated PD (str)
Beg3 – WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm); 30 RR (0.5/0m), Seated PD (Bnt)
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/
Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!
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