Featured Image – Nik and his @SixGunGrill Hot Seasoning 🌶️ 🔥 … a big thanks to Six Gun Grill for the Seasoning at our Beach 🏖️ 🌊 🏝️ ☀️ WOD this past weekend!! 🤩FUN TIMES @crossfitalgoa 🤩

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Video courtesy of @nikolaas_du_plooy 🎬🎥📸 Thank you Nik 🙏🏼

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)  

ONLINE WHITEBOARD/COACHING – 281125

 

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) ZEUS (HERO WOD)

U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.

Three rounds for time of:

30 Wall Ball (9.1kg/6.3kg at 10/9ft)

30 Sumo deadlift high-pull (34kg/25kg)

30 Box jump (51/41cm)

30 Push press (34kg/25kg)

30 cal Row

30 Push-ups

10 Body weight Back squat

TC – None

Score = Time

NB – Home-based sub on BW Back Squat For RX through to B1. Take BW (kg) x 10. Eg. 100kgx 10 = 1000kg. If using DB of 22.5kg divide 1000kg by 22.5kg (i.e. do 44 Reps)  ;  BUT B2 does 20 reps on the set load; B3 does 15 Reps on the set load

 

LITE:

WB sub – Thrst

Row Sub – 30 SDHP 20/13kg

Rx – (BB) 34/25kg; (DB/KB/BP) 34 reps on 22.5/15kg

RX – BJ or Broad Jump (1/0.8m)  ;  I3-B3 – Load same for BB/DB/KB 30 reps  ;  Int1 – WB/sub Thr (25/15kg), DB/KB Th Men 34 reps

Int2 – WB/sub Thr (25/15kg), DB/KB Th Men 34 reps

Int3 – WB (9.1/6.3kg, 9/8ft lower height)/Th 16/12kg

Beg1 – WB (6.3/4.5kg, 10/9ft)/Th (15/10kg); SDHP 16/10kg; BSO (51/41cm) or BJ (0.8/0.64m); 20 PU/15 PU

Beg2 – WB (6.3/4.5kg, 9ft-274.3cm/8ft-243cm)/Th 12/8kg; SDHP 12/8kg; BSO (41cm)/ BJ (0.64/0.45m); 15 PU/30 PU (kns)

Beg3 – 2 Rnds; WB (6.3/4.5kg, 8ft-243cm/7.67ft-234cm)/Th 8/5kg; SDHP 8/5kg; BSO (31cm)/Broad Step (0.45/0.35m); 30/20 PU (kns)

 

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 7x for the CrossFit Games and has competed 6 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!