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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 – 290126

 

⚠️‼️⚠️ 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) THE REEBOK CROSSFIT GAMES OPEN 2011 – WORKOUT 11.3 (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 5 minutes of:

Squat clean (165lb / 75kg)

Jerk (165lb / 75kg)

WOMEN – includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 5 minutes of:

Squat clean (110lb / 50kg)

Jerk (110lb / 50kg)

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

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

Description:

Squat clean and Jerk

In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders.

This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached.

The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees.

The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

 

LITE:

Level2 – 72/49kg

Level3 – 70/48kg

Level3 – 67/46kg

Int1 – 65/45kg

Int2 – 60/42kg

Int3 – 55/38kg

Beg1 – 45/30kg

Beg2 – 35/20kg

Beg3 – 25/15kg

 

then…

 

2) Complete 21-15-9 of the following for time:

Wall Walks

Hang Power Clean (75kg/50kg)

Score = Time

 

LITE:

Level2 – 72/49kg

Level3 – 70/48kg

Level3 – 67/46kg

Int1 – 65/45kg WW 18-12-9

Int3 – 55/38kg; WW 15-12-9

Beg1 – 45/30kg; 21-15-9 Half WW

Beg2 – 35/20kg; 1-step WW

Beg3 – 25/15kg; Worm-Walks

 

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!