CrossFit Algoa (Port Elizabeth) WOD – Thurs, 14 March 2024

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 14 March 2024

 

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 – 140324

 

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) Power Clean, Clean Deadlift, Hang Squat Clean and Jerk (any) – E2ndMon2ndM for 10 min (5 Rnds) (Start 60% 1RM weakest mvt, build Max Day)

 

Score = Load
Open Athletes – 3 Rnds only (60% 1RM weakest mvt)

 

LITE:
Keep loading so that great form is maintained

 

then…

 

2) NB – Open Athletes – AMRAP 7 min RPE 7/10

 

For the Rest…

 

AMRAP the following for 16 min:
10 KB/Rower Facing Burpees
20 cal Row or 20 SDHP (20kg/12kg)
10 Power Snatches (34kg/25kg)
20 Airsquats

 

Score = Total Reps

 

LITE:
Int1/2/3 – same
Beg1 – 25/18kg; 16/12kg
Beg2 – 20/15kg; 12/8kg
Beg3 – 15/9kg; 8/5kg; 15 AS

 

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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