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 – 180226 

 

⚠️‼️⚠️ 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 3-3 (90% of your 1 RM Squat Clean)

Score = Load

B) Front Squat 3×3 (90% of your 1 RM FS)

Score = Load

LITE:

Keep loading so that great form is maintained!

 

then…

 

2) THE OPEN REEBOK CROSSFIT GAMES – WORKOUT 14.4/23.1 (http://games.crossfit.com/workouts/the-open/2014)

WORKOUT 14.4/23.1

MEN – includes Masters Men up to 54 years old

Complete as many rounds and repetitions as possible in 14 minutes of:

60-calorie row (70 SDHP – 20 kg/13 kg)

50 toes-to-bars

40 wall-ball shots, 20 lb. (9,1 kg) to 10-foot target

30 cleans, 135 lb.(61 kg)

20 muscle-ups

WOMEN – includes Masters Women up to 54 years old

Complete as many rounds and repetitions as possible in 14 minutes of:

60-calorie row (70 SDHP – 20 kg/13 kg)

50 toes-to-bars

40 wall-ball shots, 14 lb. (6,3 kg) to 9-foot target

30 cleans, 95 lb. (43 kg)

20 muscle-ups

Score = Total Reps

Compare your results to those of 2014 at (http://games.crossfit.com/leaderboard)

LITE:

NOTE & Metric Equivalents – The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the
medicine balls are 4 kg (10 lb), 6 kg (14 lb) and 9 kg (20 lb). The minimum acceptable weights in kilograms for the cleans are 20 kg (45 lb), 29 kg (65 lb), 43 kg (95 lb), 52 kg, (115 lb), and 61 kg (135 lb). 

TEST VARIATIONS
Rx’d (16-54)
F 14-lb ball to 9 ft, 95-lb cleans
M 20-lb ball to 10 ft, 135-lb cleans

Scaled (16-54) (Int3. Our Beg1 same but PU (P/G))
F 10-lb ball to 9 ft, hanging knee raises, 65-lb cleans, chin-overbar pull-ups
M 14-lb ball to 10 ft, hanging knee raises, 95-lb cleans, chinover-bar pull-ups

Teenagers 14-15
F 10-lb ball to 9 ft, 65-lb cleans
M 14-lb ball to 10 ft, 95-lb cleans

Scaled Teenagers 14-15
F 10-lb ball to 9 ft, hanging knee raises, 45-lb cleans, chin-overbar pull-ups
M 14-lb ball to 10 ft, hanging knee raises, 65-lb cleans, chinover-bar pull-ups

Masters 55
F 10-lb ball to 9 ft, 65-lb cleans, muscle-ups
M 20-lb ball to 9 ft, 115-lb cleans, muscle-ups

Scaled Masters 55 (Beg2)
F 10-lb ball to 8 ft, sit-ups, 45-lb cleans, jumping chest-to-bar pull-ups
M 14-lb ball to 8 ft, sit-ups, 65-lb cleans, jumping chest-to-bar pull-ups

FOUNDATIONS (Beg3)
60 strokes on the rower, 50 sit-ups, 40 WB shots, 30 cleans, 20 push-ups (M- kns up, ts down, F- knees)
F 6-lb (2.7kg) ball to 9-ft target, 35-lb (15kg or less) cleans
M 10-lb (4.5kg) ball to 10-ft target, 45-lb (20kg or less) cleans

 

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!