Featured Image – Class on various levels of difficulty (scaling) for Rope Climbing!
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 – 150424
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
OUR QUARTER FINAL AND AGE GROUP QUARTER FINAL ATHLETES PARTICIPATE THIS WEEK! A BIG CONGRATS TO ALL WHO HAVE QUALIFIED!!
CONGRATS TO:
David Levey
JP Rust
Reinhardt Roelofse
Thando Makamba
Eva Thornton
Keri Peters
Rodger Hill
TO CELEBRATE WE WILL COMPLETE SOME OF LAST YEARS IND QUARTER FINBAL WORKOUTS THIS WEEK!! COMPARE YOUR SCORES TO LAST YEARS BERNCHMARKS!!
1) 2023 CrossFit Games Ind Quarter Finals – TEST 1 (https://games.crossfit.com/workouts/onlinequalifiers/2023?division=1)
For Time:
9 front squats, weight 1 (heaviest)
9 handstand walks, 25 feet (7.62m)
15 front squats, weight 2
15 muscle-ups
21 front squats, weight 3 (lightest)
21 chest-to-wall handstand push-ups
♀ 70 kg (155 lb), 56 kg (125 lb), 43 kg (95 lb).
♂ 102 kg (225 lb), 83 kg (185 lb), and 61 kg (135 lb).
Time Cap – 15 minutes
Score = Time/TC plus 1 sec/rep missed
LITE:
Int1 – 92-75-55 / 63-50-39kg; 7x 6m (not unbr); 8 MU; C2W HSPU (1 abm)
Int2 – 83-67-50 / 57-45-35 kg; 5x 6m (not unbr); 12 B-MU (R/B); ; C2W HSPU (2 abm)
Int3 – 74-61-44 / 50-40-30 kg; 5x 5m (not unbr) or 12 WW; 10 B-MU (B/P); PPU (76/61cm)
Beg1 – 60-50-35 / 40-35-25 kg; 12 Half WW; C2B PU (P/G), PU/PU (kns up, ts dwn); PPU (61/51cm)
Beg2 – 50-40-30 / 35-25-20 kg; 12 1-step WW; RR (1.5/1m), 7 PU/10 PU (kns); PPU (51cm/flr)
Beg3 – 40-30-20/ 25-20-15 kg; 12 WormW; RR (1/0.5m), 10/7 PU (kns); PPU (flr/kns 2x abm)
then…
2) C2W HSPU – RM E2ndMon2ndM for 4 Rnds (8 min)
Score = Total Reps
Rx line – 25cm from wall by 76cm long
LITE:
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)
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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