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🔥CrossFit Games Open – 26.2 this Friday‼️⚠️

➡️ 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 – 030326 

 

⚠️‼️⚠️ 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) Front Squat 5-3-2-1 (70% – 80% – 85% – 90% of 1 RM) leaving E90sOn90s for 4 Rnds (6 min)

 

Score = Sum of Loading (1 rep is 1 kg)

 

NB – Open Athletes repeat the same for maintenance.

NB – BE SAFE BEFORE THE OPEN – ONLY DO THE SET LOAD IF YOU BEEN CONSISTENT WITH YOUR SQUATTING!

 

LITE:

Keep loading so that great form can be maintained

 

then…

 

2)  In Groups of 4 – AMRAP the following for 16 min:

Ath 1 – 4x 5m Sled Push (low bar), Sled Pull (Rope) (Sled 35kg, plus 50kg/Sled 35kg plus 25kg)

Ath 2 – AMRAP C2W HSPU

Ath 3 – AMRAP C2B Pull-ups

Ath 4 – AMRAP DB/KB Goblet Squat (45kg/30kg)

 

NB – Ath 1 calls the rotation after completing 4x5m on the sled

 

Score = Total Reps

1m = 1Rep  

Note – Sled Push – low bar 1 way, standing Sled pull (no feet mvt)

 

LITE:

Rx line – 25cm from wall by 76cm long  

PPU – keep hands, feet, abm, head all within 1mx1m

L2(T2) – C2W RX               

L4(T3) – C2W (1/2 abm at 30cm) 

Int1 – C2W HSPU C2W (1/2 abm at 30cm); 40kg/24kg

Int2 – C2W (1/2 abm a 50cm); 35/22,5kg

Int3 – C2W (2/3 abm at 50 cm); PU; 30/20kg

Beg1 – 35kg,25kg/35kg,5kg ; C2W (90cm 2/3 abm); PU (P/G); 24/16kg

Beg2 – PPU (51cm/Flr); Jump PU (set mid forearm); 16/12kg

Beg3 – 35kg,15kg/35kg,0kg ; PPU (Flr/Flr 1 abm riser head); Jump PU (set 3/4 forearm); 12/8kg

 

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!