Featured Image – Alicia and Brad in the foreground and Jacques-Robin and Kylie in the background … all working hard on the Clean and Jerk AMRAP ladder for the CrossFit Games Quarters 2024!

 

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 – 300424

 

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

 

1) Front Squat 10-5-3-3-2-2-1 for Max loading E2ndMon2ndM for 12 min (Wk 1)

Score = Load

1 rep = 1kg  ;  Score = Sum of Load (10 x load + 5 x load + 3 x load + 3 x load + 2 x load + 2 x load + 1 x load)

LITE:

Keep loading so that great form can be maintained

Loading Guideline for next 3 weeks –

Wk 1 – Min loading % should be 60% for 10; 70% for 5; 80% for 3; 85% for 2; 90% for 1

Wk 2 – Min loading % should be 65% for 10; 75% for 5; 85% for 3; 90% for 2; 92.5% for 1

Wk 3 – Min loading % should be 70% for 10; 80% for 5; 90% for 3; 92.5% for 2; 95% for 1

 

Then…

 

2) Complete 5 RFT:

1 Seated Legless Rope Climbs (4.1m)

1 Legless Rope Climbs (4.1m)

2 Rope Climbs (4.57m)

15 GHD Sit-ups

5 Clusters (70kg/50kg)

 

TC – 15 min

Score = Time/TC plus 1 sec/Rep missed

 

LITE:

LL-RC from Seated unless stipulated

Level2 – 65/45kg; 1x S-LL RC 3,6m; 1x LL RC (3.7m); 2 RC; 12 GHD SU

Level3 – 1x S-LL RC 2,7m; 1x LL RC (3.7m); 2 RC; 10 GHD SU

Level4 – 62/43kg; 1x S-LL RC 2,2m; 1x LL RC (2.7m); 1 RC; 8 GHD SU

Int1 – 60/40kg; 6x S-LL Rope Pull-ups, 6x LL Rope Pull-ups, 1 RC; 8 GHD SU

Int2 – 55/38kg; 5x S-LL Rope Pull-ups, 5x LL Rope Pull-ups, 1 RC 3,7m; 7 GHD SU

Int3 – 50/35kg; 4x S-LL Rope Pull-ups, 4x LL Rope Pull-ups, 2x 2-pulls RC; 6 GHD SU

Beg1 – 45/30kg; 6 R-Pulls (ly to stand – str), 12 R-PU (Leg ass.); 15 Sit-ups

Beg2 – 35/20kg; 10 R-Pulls (hips bend); 12 Sit-ups

Beg3 – 25/15kg; 10 R-Pulls (hips, kns bend); 10 Sit-ups

 

EXTRAS

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

AFL COMPETITORS TRAINING

 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!