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 – 031225

 

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)

A) Clean Pulls 3 – EMOM 4 (90%-95%-100%-105% of 1 RM)

Rest 1 min

B) Snatch Pulls 3 – EMOM 4 (90%-95%-100%-105% of 1 RM)

 

Score = Max Loads each

 

LITE:

Keep loading so that great form is maintained

 

Then…

 

2) AMRAP for 14 min:

100 DU

12 C2B Pull-ups

12 C2W HSPU

6 Clusters (61kg/43kg)

 

Score = Total Reps

 

LITE:

Level1 – 11 C2W

Level2 – 10 C2W

Level4 – 10 C2W (1/2 abm at 30cm)

Int1 – 90 DU; 11 C2B PU; 55/38kg; 12 C2W HSPU (1/2 abm at 30cm)

Int2 – 80 DU; 10 C2B PU; 50/35kg; 12 C2W (1/2 abm a 50cm)

Int3 – 70 DU; 9 C2B PU; 47/32kg; 12 C2W (2/3 abm at 50 cm)

Beg1 – 100 SU; C2B PU (P/G); 40/28kg; 12 C2W 2/3 abm at 90cm

Beg2 – 90 SU; RR (0,5/0m); 30/20kg; 12 PPU (51/41cm)

Beg3 – 80 SU; RR (0/0,25m); 20/12kg; 12 PPU (Flr/kns 2x abm)

 

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!