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.)

REMEMBER TO LOG YOUR FINAL SCORE ON 24.3 TODAY!!!!

 

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 – 160324

 

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) Open Workout 24.3 for those who missed… see Friday or Saterday!

 

For the Rest…

 

1) Repeat 1 March 2022… AMRAP the following for 10 min:
Min 1 – TNG Power Cleans (0-29 sec), TNG Deadlifts (30-59 sec) (60kg/40kg)
Min 2 – Handstand Walking (m)

Score = Total Reps

 

LITE:
RX sub – DB/KB/BP – 25kg/15kg (divide reps by 1.5)
Int1 – 55/36kg; 22.5/15kg
Int2 – 53/34kg; 22.5/15kg
Int3 – 50/32kg; 20/12kg; HSW or Weight Shift (3 = 1 rep)
Beg1 – 45/30kg; 15/10kg; PPU (61cn/41cm) opp shlder taps (3 = 1 rep)
Beg2 – 35/22kg; 12/8kg; PPU (41cm/flr) opp shlder taps (3 = 1 rep)
Beg3 – 25/17kg; 8/5kg; Push-up hold (opp shlder taps, 3 = 1 rep)

 

Then…

 

2) Repeat 1 March 2022… AMRAP 12 min of:
100 DU
21 T2B
21 DB Hang Power Clean (22.5x2kg/15kgx2 at 61cm/51cm))

 

Score = Total Reps

 

LITE:
RX BOR 22.5kgx2/15kgx2
Int1 – 90 DU
Int2 – 80 DU; 20kgx2/15kgx2; 17 T2B
Int3 – 70 DU; 20kgx2/12kgx2; 14 T2B
Beg1 – 100 SU; 15kgx2/10kgx2; HLR (or Lying F2H)
Beg2 – 90 SU; 12kgx2/8kgx2; HKR (or Lying K2H)
Beg3 – 70 SU; 8kgx2/5kgx2; Sitting (K2C)

 

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!