Featured Image –💥 Terry breaking the 15 min world record for the most situps in 15 minutes💥… Terry achieved 725 reps in 15 min with the previous record being 705 reps! A big thank you to Yolandi and Christiaan for judging and then also to @nikolaas_du_plooy for the livestream and videography!!

‼️The event was a Fundraiser event in aid of Mama Tee’s Foundation for the Homeless‼️

REMINDER OUR NEXT 💥GAMES BOUND 💥 FUNDRAISING EFFORTS:

➡️ Games Bound Raffle – TBA

 

➡️ 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

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 – 120824

 

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

 

Repeat from 17 July 2023 …

1) EMOM complete the following for 10 min (5 Rnds):

Min 1 – Deficit HSPU (Parallette) 3 (For Max Depth)

Min 2 – Clean plus 2 Front Squats (work to a heavy Load for

Day)

 

Score = Depth (cm) plus load (Max)

Scoring – 1 cm = 1 rep

 

LITE:

Beg1 – depth from PPU (61/51cm)

Beg2 – depth from PPU (51cm/flr)

Beg3 – depth from PPU (flr/kns)

 

then…

 

2) AMRAP the following for 18 min:

100 DU

21 DB Snatches (30kg/20kg)

18 T2B

15 DB Facing Burpees

9 Parallette HSPU (25cm/17.5cm)

Score = Total Reps

RX = 163 Reps/Rnd

AFL Athl – Deload 14 min

 

LITE:

NB – Deficit for PPU (D-PPU 4,5/1,5)

Level2 (T2) – D/HSPU (15/9cm)

Level3 (T3) – 25/17kg D/HSPU (9/5cm)

Int1 – 85 DU, 25/17kg, 18 T2B, D/HSPU (3/1.5cm)

Int2 – 75 DU, 22.5/15kg; 16 T2B, HSPU

Int3 – 65 DU, 22.5/15kg; 14 T2B, HSPU (1/2abm)

Beg1 – 100 SU, 15/10kg; 18 HLR, DBF Bps (SO); Def-PPU (61/51cm w 4,5/1,5cm)

Beg2 – 75 SU, 10/7kg; 18 HKR, DBF Bps (SO); Def-PPU (51cm/Flr w 4,5/1,5cm)

Beg3 – 75 SU, 7.5/5kg; 18 Seated K2C, DBF Bps (SO); Def-PPU (Flr/2 abm kns w 4,5/1,5cm)

 

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!