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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#luke1v37 @recoverymilk #HPR #RecoveryMilk #RecoverLikeaPro #PushPastPossible @TheFunctionWarehouse #thefunctionwarehouse  @rvcasouthafrica #RVCAsouthafrica #AlwaysFitLeague @AlwaysFitLeague @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa  @BradMillar #FutureTech @resoundza #resound #theacresspare #myspar @phicor_architectural_products @ItensityOnline #ItensityOnline @nikolaas_du_plooy @ndpvideo @CandyWrap_ @blucore_accountants #blucore @CabalCoffeeRoastery #CabalCoffeeRoastery @Mark_Anderson1972 #MarkAndersonPhysiotherapy @Practical_Aquaponics_SA #PracticalAquaponicsSA #CannAfricaGQ #SasolDisa #EastCapeHandTool @ShaunBennProjects #ShaunBennProjects @pansolutionsportelizabeth #CarlsonGracieAfrica #EastCapeChamps #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth

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 – 021225

 

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) AMRAP 14 min of:

Min 1 – KB Swing (32kg/24kg)

Min 2 – Burpee Box Jump over (61cm/51cm)

Min 3 – Power Clean, Push Jerk (60/40kg)

Min 4 – T2B

 

Score = Total Reps

 

LITE:

Any Clean, any Jerk;

BBF Bps BJO – Box Facing

Int1 – 55/38kg; 24/16kg

Int2 – 50/35kg; 24/16kg

Int3 – 47kg/32kg; 20/12kg; HLR (Ts to face height)

Beg1 – 40/28kg; 16/12kg; Bp BSO (61/51cm); HLR (Ts to BB)

Beg2 – 30/20kg; 12/8kg; Bp BSO (51/38cm); HKR

Beg3 – 20/12kg; 8/5kg; Bp BSO (38cm/plain bp); HKR x1

 

And

 

2) AMRAP 16 min of the following, climbing as indicated each Round:

Run 100m-200m-300m-400m-500m-600m etc…

HS Walking (m) 4-8-12-16-20-24m-etc

SB Lunges (Belly) (45kg/35kg) 4-8-12-16-20-24- etc

 

Score = Total Reps

Note – SB cannot rest on legs except Int2,3 ladies and B3 ladies and men

 

LITE:

Int2 – Ladies can rest SB on upper leg

Int3 – Ladies can rest SB on upper leg; WW 2-3-4-5-6-7-etc

Beg1 – 35/20kg; Half WW

Beg2 – 20/13.6kg; 1 Step WW

Beg3 – 20/13.6kg (can rest on upper leg); 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 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!