Featured Image – Quarter Finals of the CrossFit Games start today for Individuals and Age Group Athletes! Go see all the info at games.crossfit.com (Featured Image courtesy of CrossFit, Inc.)

 

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 – 170424

 

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

 

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

 

1) EMOM 10 – Clean (any) and Jerk (any) (Climb to a Max Day)

Score = Max Load
NB – use this workout to determine your loading on T3 below.

 

then…

 

2) 2023 CrossFit Games Ind Quarter Finals – TEST 3 (https://games.crossfit.com/workouts/onlinequalifiers/2023?division=1)

5 rounds for time:
5 burpee box jump-overs
1 clean and jerk
*Add 1 clean and jerk after each round (Rn1 -1; Rnd 2- 2; Rnd 3- 3 reps etc.)

♀ 185-lb (83kg) clean and jerks, 24-in (61cm) box
♂ 275-lb (125kg) clean and jerks, 30-in (76cm) box

 

Time cap: 10 minutes

Score = Time/TC plus 1 sec/rep missed

 

LITE:
Rx – 125/83kg
Level1 – 113/75kg
Level2 – 106/71kg
Level3 – 100/66kg
Level4 – 94/62kg
Int1 – 88/58kg
Int2 – 78/52kg
Int3 – 69/46kg
Beg1 – 60/40kg; BJO 61/51cm
Beg2 – 46/31kg; BSO 51cm
Beg3 – 37/24kg; BSO 41cm

 

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!