Featured Video/Image – WE ARE INTO THE 3RD AND FINAL WEEK OF THE CROSSFIT GAMES OPEN! JOIN US FOR OUR AWESOME “FRIDAY NIGHT LIGHTS” AND SUPPORT OUR CROSSFIT ALGOA OPEN ATHLETE’S THIS COIMING FRIDAY!! (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)
@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 – 120324
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) C2W HSPU – RM E2ndMon2ndM for 4 Rnds (8 min)
Score = Total Reps
LITE:
Rx line – 25cm from wall by 76cm long ;
PPU – keep hands, feet, abm, head all within 1mx1m
L2(T2) – C2W RX
L4(T3) – C2W (1/2 abm at 30cm)
Int1 – C2W HSPU C2W (1/2 abm at 30cm)
Int2 – C2W (1/2 abm a 50cm)
Int3 – C2W (2/3 abm at 50 cm)
Beg1 – C2W (90cm 2/3 abm)
Beg2 – PPU (51cm/Flr)
Beg3 – PPU (Flr/Flr 1 abm riser head)
then…
2) AMRAP for 12 min:
10m HS Walk
20 Box Jump Overs (61cm/51cm)
20 Wall Balls (10kg/6.3kg)
10 Wall Walks
20 Box Jump Overs (61cm/51cm)
10m HS Walk
Restart at beginning…
Score = Total Reps
LITE:
Int2 – 3-8-3 WW
Int3 – 3-7-3 WW
Beg1 – 3-10-3 Half WW; WB (6.3/4.5kg, 10ft/9ft); BSO (61cm/51cm)
Beg2 – 3-10-3 1 Step WW; WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm); BSO (41cm)
Beg3 – 3-10-3 Worm Walk; WB (6.3/4.5kg, 8ft-243cm/7.67ft-2.34cm); BSO (30cm)
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!
Leave a reply