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 – 160424

 

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 (https://games.crossfit.com/workouts/onlinequalifiers/2023?division=1)

Foam Roll/Trigger/Warm-up/Mobilise/Activate

 

1) EMOM for 10 min – 

Odd min: Non-Dom arm Snatch plus 3 Lunge steps (Build to a Max Day)

Even min: Dom arm Snatch plus 3 Lunge steps (Build to a Max Day) 

 

Score = Heaviest load achieved on both left and right sides

 

LITE:

Ensure great position and form is maintained!

 

then…

 

2) 2023 CrossFit Games Ind Quarter Finals – TEST 2 (https://games.crossfit.com/workouts/onlinequalifiers/2023?division=1)

 

12-minute AMRAP:

8 dumbbell snatches, arm 1

8 overhead walking-lunge steps, arm 1

8 dumbbell snatches, arm 2

8 overhead walking-lunge steps, arm 2

40 crossovers

♀ 50 lb (22.5kg)

♂ 70 lb (32.5kg)

 

Score = Total Reps

 

LITE:

Int1 – 30/20kg; 30 c/o

Int2 – 25/15kg; 25 c/o

Int3 – 22.5/15kg; 20 c/o

Beg1 – 20/10kg; 20 c/o

Beg2 – 15/10kg; 30 SU

Beg3 – 10/7.5kg; 30 SU 

 

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

 

 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!