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🔥CrossFit Games Open Starts this Friday‼️⚠️… Remember to sign up at:
➡️ https://games.crossfit.com/open/registration
➡️ signup under CrossFit Algoa for affiliation purposes
✅Join in at our Friday Night Lights each Friday for the next 3 weekends! Whether competing or supporting … Theme and Activities for each week TBA! 🤩🥳 🎉 🎈💥🥳🤩
Save the following dates:
- Open Workout 26.1: Feb. 26-March 2
- Open Workout 26.2: March 5-9
- Open Workout 26.3: March 12-16
💥🔥See you there!🔥
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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 – 260226
⚠️‼️⚠️ 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) Snatch plus 2 OHS – E2ndMon2ndM for 10 min (5 Rnds) (Start 50% 1RM Snatch, build Max Day)
Score = Load
Open Athletes – 1 Snatch, 1 OHS (60% 1RM Snatch across)
Visitors – light loading focusing on functional mobility and great positioning and movement!
LITE:
Keep loading so that great form is maintained
then…
2) Open Athletes – only 12x Shuttle Runs (no Burden) with KBS and 2 Bp-PU EMOM as below but TC – 6 min
For the Rest…
Complete the following FT:
30x 15.24m KB Burden Shuttle Run (24kg/16kg), but EMOM starting at 0 min, complete 5 KB/DB Swings (24kg/16kg) and 3 Burpee Pull-ups
TC – 15 min
Score = Time/TC plus 1 sec/rep missed
i.e. 60 x 7.62m Runs
Equipment Options:
Any load (DB/BB/Back Pack/Water Container)
Round KB to closest Values or use BackP
LITE:
DB/KB/Light BB/Sandbag
RX uses 24/16kg
Open Athletes – only 12x Shuttle Runs (no Burden) with KBS EMOM as below but TC – 6 min
Int1 – Same RX but 4 KBS/DBS
Int2 – 22/16kg
Int3 – 20/12kg
Beg1 – 16/10kg; Bp-PU(bar at 75% forearm)
Beg2 – 10/8kg; B-Run 25x; Bp- PU(bar mid forearm)
Beg3 – 8/5kg; B-Run 20x; Bp-PU (bar 25% forearm)
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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