Featured Image – Quarter Finals of the CrossFit Games run from 17-22 April 2024 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

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Alternatively call us on: 0784517637 (adults & kids)  

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ONLINE WHITEBOARD/COACHING – 180424

 

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) CrossFit Games Ind Quarter Finals – TEST 4 (https://games.crossfit.com/workouts/onlinequalifiers/2023?division=1)

 

20-minute AMRAP:

1,000-meter row

50 GHD sit-ups

500-meter row

25 V-ups

 

Score = Total Reps

 

NB – See v-up movement standards at link above!

 

LITE:

RX sub rowing SDHP (20/12kg) 1 rep – 1 cal

Int1 – 40 GHD SU or 50 W-SU(20/12kg); 20 V-ups 

Int2 – 30 GHD SU or 43 W-SU(20/12kg); 20 V-ups 

Int3 – 20 GHD SU or 37 W-SU(20/12kg); V-ups (mid-shin)

Beg1 – 16/10kg; W-SU (16/10kg); V-ups (knees bent, touch feet)

Beg2 – 12/8kg; W-SU (12/8kg); V-ups (knees bent, touch knees)

Beg3 – 8/5kg; SU; Half Sit-up (Hands touch floor, to hands on knees) 

 

 

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!