Featured Image – Jill practicing her 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 – 260424

 

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

 

If you missed yesterday’s Benchmark Workout, please complete today!

If you completed yesterday, complete any of the Quarters Benchmark workouts missed this week!

 

1) Clean and Jerk – EMOM 10 min (Build to Max Day)

 

Score = Load

 

LITE:

Keep loading so that great form is maintained

Suggested loading for Workout 4 below – CFG 24 Quarters –

Loading Range – Max Day – 1 RM

Load 1 – 40-45%

Load 2 – 55-60%

Load 3 – 67-70%

Load 4 – 73-75%

 

Then…

 

2) 2024 CrossFit Games Quarter Finals (ALL) – WORKOUT 4

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

 

With a continually running clock, complete as many reps as possible in 10 minutes of:

10 clean and jerks, weight 1

Rest 1 minute

10 clean and jerks, weight 2

Rest 1 minute

10 clean and jerks, weight 3

Rest 1 minute

Max-reps clean and jerks in time remaining, weight 4

 

Score = Total Reps

 

Loads 1-4:

F – 38, 56, 70, 75 kg

M – 61, 83, 102, 111 kg

WORKOUT Vs and LITE:

RX Ind, 16-54 yr:

F- 38, 56, 70, 75 kg /M – 61, 83, 102, 111 kg

Level2 – F- 38, 50, 60, 70 kg /M – 61, 70, 83, 102 kg

Level3 – F- 35, 47, 55, 65 kg /M – 55, 67, 80, 95 kg

RX 14-15yr and 65+ yr (Beg1):

F – 29, 34, 38, 43 kg /M – 43, 52, 61, 66 kg

RX 55-59 yr / Int1:

F – 34, 43, 52, 56 kg /M – 52, 61, 70, 83 kg

Int2:

F – 30, 40, 47, 52 kg /M – 50, 58, 68, 75 kg

RX 60-64 yr / Int3: 

F – 34, 38, 43, 47 kg / M – 47, 56, 66, 70 kg

Beg2:

F – 15, 20, 30, 35 kg / M – 20, 30, 40, 45 kg

Beg3:

F – 7, 12, 15, 20 kg / M – 20, 25, 30, 35 kg

 

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!