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 – 070324

 

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) Snatch plus 2 OHS – E2ndMon2ndM for 10 min (5 Rnds) (Start 50% 1RM Snatch, build Max Day)

 

Score = Load
Open Athletes – 1 Snatch, 1 OHS (60% 1RM Snatch across)

 

LITE:
Keep loading so that great form is maintained

 

then…

 

2) Open Athletes – only 12x Shuttle Runs (no Burden) with KBS EMOM as below but TC – 6 min

For the Rest…

Complete the following FT:
30x 15.24m KB Burden Shuttle Run (24kg/16kg), but EMOM starting at 0 min, complete 10 KB/DB Swings (24kg/16kg)

 

TC – 15 min

Score = Time/TC plus 1 sec/rep missed
i.e. 60 x 7.62m Runs

 

Equipment Options:
Any load (DB/BB/Back Pack/Water Container)
Round KB to closest Values or use BackP

 

LITE:
DB/KB/Light BB/Sandbag
RX uses 24/16kg
Open Athletes – only 12x Shuttle Runs (no Burden) with KBS EMOM as below but TC – 6 min
Int1 – Same RX but 9 KBS/DBS
Int2 – 22/16kg
Int3 – 20/12kg
Beg1 – 16/10kg
Beg2 – 10/8kg; B-Run 25x
Beg3 – 8/5kg; B-Run 20x

 

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!