Featured Image – 17:10 Class working hard and smart on Open Workout 11.1 … a goodie 🔥🌶️💨 🤩

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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)  

ONLINE WHITEBOARD/COACHING – 270126

 

⚠️‼️⚠️ OUR SCHEDULE IS BACK TO NORMAL FROM THIS WEEK … https://crossfitalgoa.com/schedule/

 

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) Complete FT:

60 Strict HSPU

Score = Time

LITE:

Int1 – 50 S-HSPU

Int2 – 1/2 Abm

Int3 – 2/3 Abm

Beg1 – PPU (61cm/51cm)

Beg2 – PPU (51cm/Flr)

Beg3 – PPU (Flr/2x Abm Kns)

 

Then…

 

2) THE REEBOK CROSSFIT GAMES OPEN 2011 – WORKOUT 11.2 (http://games.crossfit.com/workouts/the-open/2011)

MEN – includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 15 minutes of:

9 Deadlifts (155lbs / 70kg)

12 Push-ups

15 Box jumps (61cm)

WOMEN – includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 15 minutes of:

9 Deadlifts (100lbs / 45kg)

12 Push-ups

15 Box jumps (51cm)

Score = Total Reps (Record this Benchmark WOD Score!)

CFA RULE TODAY – Step-down, no rebounding allowed!

 

LITE:

Int1 – 65/45kg

Int2 – 60/42kg; 11 PU/8 PU

Int3 – 55/38kg; 10 PU/7 PU

Beg1 – 45/30kg; 9 PU/10 PU (Kns up/Ts down)

Beg2 – 35/20kg; 10 PU (Kns up/Ts down)/ 10 Kns

Beg3 – 25/15kg; 10/7 (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!