Featured Image – “Bring a Friend Week” continues until Saturday! … come try CrossFit Algoa on us this week!🤩 🥳 🤩🥳🤩🥳
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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 – 170226
⚠️‼️⚠️ 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) Mixed Tabata the following:
A) 1st 4 min – 1st 20 sec CO SU and 2nd 20 sec SU
Rest 2 min
B) 2nd 4 min – 1st 20 sec CO DU and 2nd 20 sec DU
Score = Total Reps
Note respective reps on A vs B and 1st 20s vs 2nd 20s.
LITE:
Beg1 – A – same Rx ; B – CO SU and DU
Beg2 – A – same Rx ; B – CO SU and DU
Beg3 – A – CO SU foot trap, SU ; B – CO SU (attempts) and SU
Then…
2) OPEN WORKOUT 13.1 (http://games.crossfit.com/workouts/the-open/2013)
MEN – includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound (34 kg) Snatch, 30 reps
30 Burpees
135 pound (61 kg) Snatch, 30 reps
20 Burpees
165 pound (75 kg) Snatch, 30 reps
10 burpees
210 pound (95 kg) Snatch, as many reps as possible
WOMEN – includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound (30 kg) Snatch, 30 reps
30 Burpees
75 pound (34 kg) Snatch, 30 reps
20 Burpees
100 pound (45 kg) Snatch, 30 reps
10 burpees
120 pound (54 kg) Snatch, as many reps as possible
Score = Total Reps
LITE Options:
Int1,2,3 Option:
Same as Rx
Beg1 Option kg Loadings/ Beg2/3 use % loadings…
(20kg/10kg or 30% 1RM) Snatch
(34kg/15kg or 50% 1RM) Snatch
(45kg/20kg or 60% 1RM) Snatch
(54kg/25kg or 77% 1RM) Snatch
Compare your scores at to those of the 2013 Open at the Reebok CrossFit Games leaderboard at: http://games.crossfit.com/
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!
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