Featured Image – Quarter Finals of the CrossFit Games took place this past weekend and end today!! Go see all the RESULTS AND NEWS at games.crossfit.com and @crossfitgames on instagram (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 – 220424

 

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

 

CONGRATS TO OUR QUARTER FINAL ATHLETES WHO PARTICIPATED THIS PAST WEEKEND AND WHO MAY BE FINISHING OFF TODAY!! A BIG CONGRATS TO ALL WHO HAVE QUALIFIED!!

CONGRATS TO:

David Levey

JP Rust

Reinhardt Roelofse

Thando Makamba

Eva Thornton

Keri Peters

Rodger Hill

WE WILL COMPLETE THE QUARTER FINAL  WORKOUTS THIS WEEK!

 

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

 

1) Power Snatch 1 – EMOM 10 min (Build to Max Day)

Score = Max Load

 

LITE:

Keep loading so that great form is maintained

 

Then…

 

2) 2024 CrossFit Games Quarter Finals (ALL) – TEST 1

https://games.crossfit.com/workouts/onlinequalifiers/2024?division=1

4 rounds for max reps of:

1 minute of snatches

1 minute of rowing for calories

1 minute of dumbbell box step-ups 1 minute of rest

♀ 85-lb (38 kg) barbell, 35-lb (15 kg) dumbbells, 20-inch box

♂ 135-lb (61 kg) barbell, 50-lb (22.5 kg) dumbbells, 20-inch box

 

Time Cap – 15 minutes

 

WORKOUT VARIATIONS and LITE:

55-59 age-group division / INT2

60-64, 65+ age-group divisions / 14-15 age-group division is BEG1

 

LITE:

RX 16-54 yrs – 61/38kg; 22.5kgx2/15kgx2 at 51cm

Rowing sub SDHP (20/12kg) 1 Rep is 1 Cal

Int1 – 55/35kg; 20kgx2/15kgx2 at 51cm

Int2 – 52/34kg; 20kgx2/15kgx2 at 51cm

Int3 – 47kg/32kg; 15kgx2/10kgx2 at 51cm

Beg1 – 43/29kg; 15kgx2/10kgx2 at 51cm

Beg2 – 30/20kg; 10kgx2/7kgx2 at 40cm

Beg3 – 20/12kg;  7.5kgx2/5kgx2 at 30cm

 

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!