Featured Video – a big thank you to @nikolaas_du_plooy for the videography and video editing on our Testimonial Video above! Also thank you to @kriek_kreates on social media and to all our @CrossFitAlgoa Members who participated in the interviews!!

 

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)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

 

ONLINE WHITEBOARD/COACHING – 010624

 

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 completed this already… you will complete any of the Semi-Final Benchmarks missed this week or appropriate workout missed this week from and/or AFL workouts!

 

1) CFG 24 SEMIS IND – Event 5 (SNATCH LADDER – Event 1 Regionals 2016 Reebok CrossFit Games 10-8-6-4-2 FT)

https://games.crossfit.com/workouts/semifinals/2024/5

 

For time:

10 squat snatches by 2:00 (84kg/61kg)
8 squat snatches by 4:00 (93kg/66kg)
6 squat snatches by 6:00 (102kg/70kg)
4 squat snatches by 8:00 (111kg/75kg)
2 squat snatches by 11:00 (120kg/79kg)

 

TC – 11 min

Score = Time/TC plus 1 sec/rep missed

 

LITE:

Time Caps – 10 by 2:00  ;   8 by 4:00   ;   6 by 6:00   ;    4 by 8:00   ;    2 by 11:00

Level 1 – 90% of RX

Int1 – 80% of RX

Int2 – 70% of RX

Int3 – 60% of RX   

Beg1 – 50% of RX   

Beg2 – 40% of RX

 

Then…

 

2) CFG 24 SEMIS – Individual – Event 6

https://games.crossfit.com/workouts/semifinals/2024/6

 

For time:

30-calorie Echo bike
15 muscle-ups
21.9m (72ft) DB Walk lunge – Farmers Carry (45kg x2/32kgx2 – each 3.65m unbroken)

 

TC – 6 min (Extended Class TC 10 min but Benchmark Time at 6min)

 

Score = Time/TC plus 1 sec/rep missed

 

Notes:

DB walking lunge – Farmers Carry (45kg x2/32kg x2)

21.9m-72 ft – 6x 3.65m lengths (each 3.65m must be unbroken…ie. No placing the DB down)

RX – Class sub 90 jumping alternate lunges (Body Weight) for Echo Bike or 30 Cyclone Airbike or 45 cal Ass Airbike

 

LITE:

L2 – 40kgx2/25kgx2; 12 MU

L4 – 35kgx2/22.5kgx2; 10 MU

Int1 – 80 Alt.JL; 35kgx2/22.5x2kg ; 8 MU

Int2 – 25 Cycl/38Ass.B/70Alt JL; 30kgx2/20x2kg ; 8 BMU (B/P)

Int3 – 20 Cycl/30Ass.B/65 Alt JL; 22.5kgx215x2kg ; 8 BMU (P/G)

Beg1 – 20 Cycl/30Ass.B/60 Step Lunge; 20kgx2/15x2kg; 15 C2B PU (P/G), 15 B-Dips (B/P)

Beg2 – 50 Step Lunges; 15kgx2/10x2kg; 15 RR (1.5/1m), 15 Seated P-Dips (str)

Beg3 – 40 Step Lunges; 10kgx2/7x2kg; 15 RR (1/0.5m), 15 Seated P-Dips (bnt)

 

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!