Featured Image – Rope climbing and Clusters… from left… Werner, Jodi and Coach Garric hitting the WOD!

 

REMINDER OUR NEXT 💥GAMES BOUND 💥 FUNDRAISING EFFORTS:

 

➡️ Games Bound Raffle – 11 August 2024

 

➡️ Secret Sunrise  – TBA (Sept/Oct)

➡️ Rebel Elite Fitness Rogue Echo Bike Raffle – 20 September 2024

 

FIND ALL OUR INFO TO HERE BY CLICKING THE LINK BELOW ⬇️

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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 – 070824

 

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) Deadlift 2 – EMOM (climb to a MODERATELY HEAVY LOAD)

Score = Load

Nb – Use with 10% of this load for your last set of 9 reps in the met con!

 

then…

 

2) For Time:

21 Deadlifts, weight 1 (lightest)

21 Deficit C2W HSPU (15cm/9cm)

15 Deadlifts, weight 2

15 Strict Deficit HSPU (15cm/9cm)

9 Deadlifts, weight 3 (heaviest)

9 Wall Walks

DL Loads – 102 kg  – 125 kg – 143 kg / 70 kg – 83 kg – 93 kg

Time cap: 18 minutes

 

Score = Time/TC plus 1 sec/rep missed

 

LITE:

DL loading guideline – 50-55% 1RM / 60-65% 1RM / 65-70% 1RM

Int1 – 92-113-129 / 63-75-85kg; 18 C2W HSPU; 12 S-HSPU 

Int2 – 83-100-115 / 55-65-75 kg; 21-15 C2W and S-HSPU (1/2 abm)

Int3 – 75-90-105 / 50-60-70 kg; 21-15 C2W and S-HSPU (2/3 abm)

Beg1 – 60-75-85 / 40-50-55 kg; 90cm 2/3 abm C2W; 15 PPU (61/51cm); 9 Half WW (90cm)

Beg2 – 50-60-70 / 35-40-45 kg; 21 PPU (51cm/Flr), 15 PPU (Flr/2x abm kns); 9 1-step WW

Beg3 – 40-50-60/ 25-30-35 kg; 21 PPU (Flr/Flr 1 abm riser head), 15 PPU (2x abm kns/kns); 9 WormW

 

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!