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 – 280126

 

⚠️‼️⚠️ 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)

A) 1 & 1/4 Front Squat 2×5 (75% of your 1 RM Squat Clean)

Score = Load

 

B) Front Squat 3×5 (75% of your 1 RM FS)

 

Score = Load

 

LITE:

Keep loading so that great form is maintained!

 

then…

 

2) THE REEBOK CROSSFIT GAMES OPEN 2011 – WORKOUT 11.4 (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 10 minutes of:

60 Bar-facing burpees

30 Overhead squats (120lbs / 55kg)

10 Muscle-ups

 

WOMEN – includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 10 minutes of:

60 Bar-facing burpees

30 Overhead squats (90lbs / 40kg)

10 Muscle-ups

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

Compare your results to those of 2011 at (http://games2011.crossfit.com/content/scoreboard.html)

 

LITE:

Int1 (Masters over 55yrs) – 50/35kg ; 5 MU

Int2 – 47/33kg; 7 BMU (R/B)

Int3 – 43/29kg; 7 BMU (B/P)

Beg1 – 35/22kg; 50 BBF Bp SO; 10 C2B PU (P/G), 10 Push-ups 10/kns up, ts dwn

Beg2 – 25/15kg; 45 BBF Bp SO; 10 RR (1.5/1m), 10 Push-ups Kns up, ts dwn/kns

Beg3 – 20/12kg; 40 BBF Bp SO; 10 RR (1/0.5m), 10 Push-ups kns 10/7

 

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!