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 – 050324

 

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) Front Squat 5-3-2-1 (70% – 80% – 85% – 90% of 1 RM) leaving E90sOn90s for 4 Rnds (6 min)

 

Score = Sum of Loading (1 rep is 1 kg)

NB – BE SAFE BEFORE THE OPEN – ONLY DO THE SET LOAD IF YOU BEEN CONSISTENT WITH YOUR SQUATTING!

 

LITE:
Keep loading so that great form can be maintained

then…

 

2) AMRAP 14 min:
6 Reps – 2x 7.62m DB Walking Lunges (22.5kgx2/15kgx2)
9 Power Cleans (61kg/43kg)
6 C2B PU
2 Bar M-ups

 

Score = Total Reps
DB Lunge – 1 length (3 reps – i.e. 1 rep 2.54m)

 

LITE:
L2(T2) – 6 C2B; 2 BMU
L4(T3) – 5 C2B; 2 BMU
Int1 – 55/37kg 6 C2B; 2 BMU (R/B)
Int2 – 50/35kg; 5 C2B; 2 BMU (B/P)
Int3 – 45/31kg; 4 C2B; 2 BMU (P/G); DB Lnge (15kgx2/10kgx2)
Beg1 – 43/30kg; 9 C2B (P/G); DB Lnge (15kgx2/10kgx2)
Beg2 – 35/20kg; Jump PU (bar wrist); DB Lnge (10kgx2/7kgx2)
Beg3 – 25/15kg; Jump PU (bar mid-forearm) or RR (0m/0.5m); DB Lnge (7.5kgx2/5kgx2)

 

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!