Featured Image – Details on our Christmas Party, Lasertag Social and our Lizzard Water Bottles!

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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)  

#luke1v37@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @ItensityOnline #ItensityOnline @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #bronscor @blucore_accountants #blucore @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

 

ONLINE WHITEBOARD/COACHING – 031224

 

Reminder to view the home-based pdf for full mat standards and coaching for those training at home!

 

RX, LITE and HOME WOD

 

Foam Roll/Trigger/Warm-up/Mobilise/Activate

 

1) EMOM 10:

Min 1 – 1 OHS each (Climb Max Day)

Min 2 – 3 Bar Muscle-ups or 6 C2B/PU or 8 RR

Score = Max Load (score is as an AMRAP – 1Rep is 1kg; Choose LITE OPTION based on B-MU/PU)

 

LITE:

Keep loading so that great form is maintained

 

then…

 

2)  DVSN Teams ECC 2024 – https://eastcapechamps.co.za/2024-workouts/

TEAM RX: Event 6 – DVSN’s #BeyondBasic Finals

Part B today!

Event 6B – M2/F2 completes FT:

9-15-21 Synchro DB OHS (M1-22.5kg/F2-15kg)

15-12-9 Bar MU – shared (2nd Ath neutral hold box)

Then …

18m (3x 6m) Partner Seated Rope Sled Pull (35kg plus 140kg)

TC – 9 min (Class extended TC 14 min)

Score = Time/TC plus 1 sec/rep missed

Note:

Athletes may assist each other in getting to the neutral hold box by holding the box

Any arm can be used for the OHS.

Synchro is at the starting lockout position and ending lockout position on the OHS for each Rep.

Seated sled pull – both athletes bums need to be on the ground at all times during sled pulling! I.e. no standing and/or lifting and falling!

 

LITE:

Int1 (ECC Int1)  – 20/12kg; 21-15-9 C2B PU – shared (2nd Ath neutral hold box); 2 on 1 Sled Seated RP 35kg plus 110kg

Int2 – 20/12kg; 21-15-9 C2B PU – shared (2nd Ath neutral hold box); 2 on 1 Sled Seated RP 35kg plus 100kg

Int3 – 16/10kg; 21-15-9 C2B PU – shared (2nd Ath neutral hold box); 2 on 1 Sled Seated RP 35kg plus 90kg

Beg1 (ECC Scaled) – 15/7.5kg, 21-15-9 Banded PU (P/G) – (2nd athlete neutral hold Box), 2 on 1 Sled Seated RP 35kg plus 80kg

Beg2 – 10/5kg, 27-21-15 RR (1/0,5m) – 2nd Ath holds Parr (tuck sit 1ft up), 2 on 1 Sled Seated RP 35kg plus 70kg

Beg3- 10/5kg, 27-21-15 RR (0.5/0m) – 2nd Ath holds Parr (tuck sit 1ft up), 2 on 1 Sled Seated RP 35kg plus 60kg

 

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!